Best and Worst Electrolyte Drinks

Electrolytes are charged metallic “ions” that help balance fluid pressure inside our cells and control the pH of our blood. Normal nerve, heart and muscle function rely on adequate amounts of these minerals, and deficiencies can hamper performance dramatically. Water is consumed per kilogram of body weight more than any other item in the diet, making it a major source of minerals. However, plain water does not supply enough of these minerals anymore.

In the past, our water would come down from the mountains, collect minerals from the rocks, become activated through movement and was free of pollutants. Today, our water needs to be purified, distilled and treated which can diminish or completely eliminate the mineral content and can lead to an electrolyte imbalance. To top it off, much of the water has become fluoridated, which binds to magnesium and sets you up for fatigue, muscle cramps, and spasms. In fact, the root cause of muscle cramps is usually from a lack of electrolytes, especially magnesium and potassium.

During our early days of agriculture, fermented drinks fit the bill more than water to maintain energy and hydration all day. These provided ionic minerals to the body, supplying the muscles with the much needed electricity to function. Today, research has allowed us to design drinks to address the precise needs of the body during physiological, emotional and psychological stress to allow us to push beyond what is considered humanly possible.

Best Electrolyte Drinks

DayLyte was just launched in May 2018 and contains an advanced formulation over other sea-mineral based electrolyte drops. Both DayLyte and Lyteshow use concentrated ionic sea salt minerals from the Great Salt Lake and do not contain any sugar or carbohydrates. Liquid mineral drops that you can add to any bottle of water makes these an extremely convenient option. In one study, added electrolytes (in the form of sea minerals from a product called Elete) have been clinically tested using firefighters, showing enhanced hydration with less water than regular water. The researchers found that “this can minimize carrying excessive weight, possibly reducing fatigue during extended exercise.”

DayLyte is superior to Lyteshow mainly due to the higher magnesium content (65mg), L-lysine, boron, and 1mg of lithium. L-lysine helps lower anxiety and reduces the risk of diarrhea, boron positively influences hormones in men and women, and lithium is a B12 carrier that improves mood, increases focus, and is neuroprotective. DayLyte has a 3:1 ratio of potassium to sodium (Lyteshow is higher in sodium), which may be more beneficial for those trying to increase their potassium intake and lower their sodium intake.

Enhanced Electrolytes by Total Hydration was just launched in March 2018. There are a few reasons that this product has taken a top ranking. First, it has a higher magnesium (65mg magnesium malate) and potassium content (100mg) than other similar competitor products, reducing the incidence of muscle cramps while also increasing energy levels.

The B6 addition as P-5-P (like magnesium, many people are low in B6) provides excellent synergy with magnesium and balances sodium and potassium ratios. Second, the bicarbonate forms of sodium and potassium along with Himalayan salt for trace mineral balance is a huge advantage for exercise performance. Research has shown that sodium bicarbonate is the most effective sodium form in improving high-intensity exercise and increasing endurance. Zinc bisglycinate is included that helps offset the higher zinc loss found in athletes (especially important for vegan, vegetarian and female athletes who may have higher copper levels) and helps support testosterone levels, immunity and thyroid health that can be affected by exhaustive exercise.

Enhanced Electrolytes was formulated by a Ph.D. and former triathlete for all types of physical activity, the ketogenic diet, long flights and during illness. I see this product being an ideal fit for high-intensity exercise in the 2-hour or less range that requires both sprints and endurance performance with moderate to heavy sweat loss. Since these are capsules, you want to make sure you drink them with sufficient water.

Saltstick was created by a triathlete and organic chemist, for triathletes and people competing in the Ironman. It uses bioavailable forms of the minerals and focuses more on a higher sodium content and lower magnesium content. This is also an electrolyte replacement in pill form designed for long events. Heavy sweat loss equals a higher need for sodium and other minerals. So if you are a triathlete or Ironman competitor and have experienced more than normal sweat loss, you may require a higher sodium intake from Saltstick. Your diet, requirements, susceptibility to muscle cramps and sweat loss will determine your sodium and magnesium needs.

A 2015 double-blind placebo study from Spain found that triathletes who used 12 salt capsules divided into three doses during a Half Ironman on top of their sports drinks completed the race 26 minutes faster than the placebo group who also used sports drinks, but placebo capsules. The researchers later explain that more salt is needed than supplied in sports drinks, however, the taste would ruin the drink. This gives evidence that adding these capsules in addition to your sports drink would be the ideal combination for heavy sweat loss and competitions over 2 hours.

I did some traveling this summer (2015) and tested out numerous mineral waters and took pictures of each of the labels. While some mineral waters were very low in minerals, there were a few that were impressively high in all the electrolytes, including bicarbonate which is often missing and important for pH balancing. What stood out to me about Gerolsteiner from Germany is that it collects minerals from the Dolomites, making it very high in calcium, magnesium, and bicarbonate. And it tastes amazing, especially if you crave carbonated drinks.

That combination is perfect for those with headaches, nausea, fatigue and digestive issues. So if your doctor has recommended that you drink an electrolyte drink that isn’t necessarily to be used for exercise and sweating and needs to be low in sodium, this is the best choice straight from nature. However, check with your doctor if bicarbonate is contraindicated with any of your medications. If you are an athlete, keep it in the fridge and enjoy it later in the evening to supply more calcium and magnesium to speed recovery and alleviate sore muscles. If you want more energy and hydration while sitting at your desk, this is the best option. In the US, you can find it in liter bottles in stores like Trader Joes or Whole Foods for $1.68 to $2.00, but if you can’t then online is the way to go.

I make a homemade electrolyte drink with this one by adding lemon juice and stevia, which makes a sparkling lemonade.

Optimal Electrolyte is an excellent formulation with 580mg of potassium bicarbonate to 140mg of sodium bicarbonate, 150mg of magnesium malate/creatine chelate, 75mg of niacin for increasing blood flow, and D-ribose for energy production. This would be a good electrolyte formula for sports that require repeated boosts of sprints like soccer and hockey. If you prefer a sweeter flavor for your electrolyte drink, this would be a good choice.

The Vega Sport Electrolyte Hydrator is an electrolyte powder that contains just electrolytes with stevia as a sweetener. Athletes sometimes get cramps from sugary drinks when you are not sweating profusely, making this an ideal solution for those wanting something sweeter. The taste of stevia, however, is too strong for some people and it may fall short for those requiring a steady supply of glucose, like for runners and cyclists.

Ultima Replenisher updated their electrolyte powder formula in 2016 and now uses citric acid, malic acid, natural pomegranate flavor, beet juice color, beta-carotene, rebaudioside A and cherry powder in the ingredient section. It has a wide range of vitamins and minerals, resembling a multivitamin on the label. It contains 55mg of sodium, 79mg of chloride, 100mg of magnesium citrate, 250mg of potassium aspartate and phosphate and 65mg of calcium citrate.

While I am aware that aspartate forms may have performance results, I have voiced my concern to the company because when glutamic acid or aspartic acid are not protein bound, it raises levels of glutamate and aspartate in the body. This may be an issue for those sensitive to excitatory effects.

Ultima has traditionally been a popular choice for diabetics or those watching their sugar, sodium and carbohydrate count since it contains zero grams of sugar and carbs.

What about Coconut Water?

A study from 2012 and a study from 2015 found that coconut water has anti-glycation properties, kidney protection, prevented hyperglycemia and oxidative stress. Another study from 2012 took 12 young guys and had them run on a treadmill for 60 minutes, and they were either given bottled water, VitaCoco coconut water, coconut water from concentrate, or a carbohydrate/electrolyte sports drink that they didn’t name. They tested on four different occasions spaced by five days and measured hydration status, performance and subjective measures like thirst, fatigue and stomach discomfort. No differences were reported for fluid retention or performance, but the coconut water and concentrated coconut water group had more bloating and stomach upset.

The best way to enjoy coconut water is to buy a young coconut, take a hammer to the top, and enjoy it fresh and raw. If you want to buy coconut water in the store, you need to be more selective since many companies are going out of their way to deliver cheap coconut water that lasts for two years on a shelf, often from concentrate and with added sugar and flavors. That should make you suspicious and I would like to see raw coconut water tested in additional studies.

What you want to look for is coconut water in the refrigerated section, that uses young coconuts, is not pasteurized and does not contain any added ingredients like natural flavors, fruit juice or sugar. The companies I have found that follow these guidelines include Harmless Harvest, Unoco, Liquitera, Vital Juice and Juice Press. Many of these use a process called HPP, which sterilizes the juice with pressure instead of heat. This keeps the vitamins and enzymes intact.

Water Bottles

I have been getting questions about what water bottles I recommend. I use a 40 oz. stainless steel water bottle that doesn’t have an aluminum lining like most stainless bottles do. It’s called a hydro flask and will keep drinks cold or hot. Very satisfying to have a cold drink after a few hours on a trail. I take out the bladder of a 50 oz. Camelbak because I don’t want to worry about using an electrolyte drink in it and cleaning afterward, and the hydroflask fits there perfectly. This size isn’t too cumbersome on your body and is great for hikes or trail runs.

Worst Electrolyte Drinks

The following is based on my opinion and research for the worst electrolyte replacement drinks. When looking at a label for bottled drinks, look for reverse osmosis water. If it doesn’t use it, it is most likely fluoridated, and fluoride binds to magnesium. If a drink doesn’t have magnesium to begin with and uses fluoridated water, I see an increased risk of muscle cramps. Look into it Lebron James. On a serious note, magnesium deficiency may cause sudden cardiac death in athletes, especially those in heat or doing long endurance events.

1. Gatorade

Gatorade is owned by PepsiCo, the makers of Pepsi and who dominate the sports drink market at 75 percent as of 2014. Many of the colors and flavors seem a little extreme with their bright blues and reds. How are these made? The artificial colors and flavors are derived from aromatic hydrocarbons from petrochemicals. In other words, oil. Manufacturers are not required to divulge this information because artificial colors and flavors are considered intellectual property.

How about the numbered dyes? For starters, these food dyes have been found toinhibit mitochondrial respiration; the ability of the powerhouse of your cells to convert nutrients to energy. Red 3 causes cancer in animals, with evidence that other dyes also are carcinogenic. Three dyes (Red 40, Yellow 5, and Yellow 6) have been found to be contaminated with benzidine or other carcinogens. At least four dyes (Blue 1, Red 40, Yellow 5, and Yellow 6) cause hypersensitivity reactions and numerous studies found Yellow 5 positive for genotoxicity. Depending on the flavor, Gatorade uses Yellow 5, Yellow 6, Red 40 and Blue 1.

For years, Gatorade used high-fructose corn syrup, hydrogenated soybean and cottonseed oils, hydrogenated coconut oil (fruit punch flavor), and brominated vegetable oil (orange, strawberry), a flame retardant that is banned in Japan and the European Union. Bromine is a toxin and a goitrogen (harmful to the thyroid). Hydrogenated oils are now banned in many restaurants across the US due to their negative health impacts. They are strongly linked to heart disease and are known to destroy the porosity and flexibility of healthy cell membranes. Gatorade has now removed brominated vegetable oil and replaced it with sucrose acetate isobutyrate.

Gatorade went from GMO high-fructose corn syrup to GMO glucose-fructose corn syrup (changed the ratios to avoid the dreaded HFCS title) to the most recent combination of 34 grams of sugar and dextrose per 20 oz serving. Along with the depleting of minerals caused by sugar, it has also been found to increase the strains of bad bacteria like c difficile (C-Diff) and chlostridium perfringens (one of the main strains of bacteria responsible for food poisoning). Gatorade also only contains sodium and potassium, neglecting calcium, magnesium and chloride which seems like a major oversight for electrolyte loss.

You have to break down the label a little more to see what exactly is water, glucose, fructose, “flavorings,” sucralose, acesulfame K and “color,” which I can promise you is not brilliant. The other interesting part in my search is that Powerade is fairly clever in deceiving the customer by getting around the high fructose corn syrup label online. It is also interesting that the European spelling of flavour and colour is used. Why would they do this? Because in certain countries, they label high fructose corn syrup as water, glucose, and fructose! It is the SAME THING. High fructose corn syrup is water, glucose, and fructose. The U.S. label has to tell the ugly truth. Nice try Powerade. Spiking your blood sugar affects hormones and nitric oxide levels, both important for performance. On top of that, if you consume food color dyes, you are blocking your body’s ability to generate energy (study cited under Gatorade).

Despite pressure on Gatorade to remove Brominated Vegetable Oil, Powerade has at this time chosen to keep the flame retardant in their drink, not to mention a red dye.

Powerade has 20 packed grams of high fructose corn syrup leading the way to type 2 diabetes.

3. Powerade Zero

Also made by Coca-Cola, you see the artificial sweeteners sucralose and acesulfame K and artificial colors. Sucralose – also known as Splenda – is an organochlorine. Sucralose has been found to wreak havoc on intestinal bacteria (up to 50% destruction). Your beneficial bacteria is responsible for up to 80 percent of your immune system, manufacturing b-vitamins and vitamin K, your ability to lose weight, and emerging research is connecting anxiety and depression to low beneficial bacteria populations. Sucralose is also used in a lot of whey protein powders.

4. PediaLyte

PediaLyte is a drink marketed to kids, for hydrating during times of diarrhea and vomiting, and is also used by athletes. As you can see from the label, there isn’t anything that makes PediaLyte stand out. It uses the same common cheap formula of dextrose, salt, artificial flavors, artificial sweeteners and food color dyes. They even have a bubble gum flavor. It also missing magnesium and calcium. But their marketing is what makes PediaLyte the first thing people think of when they are sick.

The main headline at the top of each PediaLytes drink is “Pedialyte helps prevent dehydration and quickly replaces fluids, zinc, and electrolytes lost during diarrhea and vomiting.” They have taken it a step further and added prebiotics that help probiotics colonize, yet they use sucralose. From the sucralose study mentioned above, the total numbers of bifidobacteria, lactobacilli and other probiotics were significantly decreased. These strains of bacteria are what help keep you well and prevent diarrhea.

As mentioned under Gatorade, three dyes (Red 40, Yellow 5, and Yellow 6) have been found to be contaminated with benzidine or other carcinogens, and numerous studies of Yellow 5 have been positive for genotoxicity. And Pedialyte is being marketed to children? Or anyone when they are sick?

5. Propel

How innocuous can a bottle of water be right? Well, the makers of Gatorade managed to take water and make it worse with the bold ingredients below. Originally it had sucrose and 20mg of sodium, but someone had the idea to add more salt, just take out the sugar and keep the artificial sweeteners as the key to success. But it’s calorie free now! This is just water (no information about reverse osmosis filtering), salt, artificial sweeteners, natural flavor (from where?), water-soluble vitamins that are most likely diminished and barely relevant, and aggressive marketing.

6. Vitaminwater

Vitaminwater is also owned by Coca-Cola. You may have noticed that the bottle contains “2.5 servings” which means you need to multiply everything by 2.5, a deceiving way to lower the amounts on the label from first glance. There are 32 grams of sugar in most of the products, crystalline fructose, and sugar. Crystalline fructose is even higher in fructose than high fructose corn syrup and often tainted with heavy metals. Compare 32 grams of sugar in a bottle of Vitaminwater to 35 grams of sugar in one can of Coke. You may have even read the about the lawsuit against Vitaminwater for calling itself a healthy beverage, and Coca-Cola has since acknowledged that it is indeed not. Too much refined sugar will make you cramp while you’re competing, upset your stomach, lower your immunity, deplete minerals and actually dehydrate you. As for the vitamins, they are cheap forms of questionable origin, stability and worthless to the body.

7. ZipFizz Healthy Energy Drink Mix

ZipFizz has been marketed as an electrolyte energy drink. What do you get when you mix sucralose, synthetic folic acid, synthetic vitamin E, a huge dose of B12 and caffeine? Apparently a “healthy” energy drink mix for athletes and anyone active. This one caught my attention when an electrolyte article explained the reasons to avoid sucralose, then listed ZipFizz as their top choice for their readers. ZipFizz discusses what a great sweetener Xylitol is in their FAQ while neglecting to say anything further about their choice to include sucralose. Natural flavors are always anyone’s guess due to being kept secret, and can potentially be MSG.

I’ve talked about the issues with folic acid, huge doses of cyanocobalamin and synthetic vitamin E in my Best and Worst Multivitamin article if you are interested in learning more. Zipfizz also claims 4-6 hours of enhanced energy without the crash from 100mg of caffeine. The caffeine comes from guarana and green tea. If guarana sounds familiar, it’s because you probably have heard of it from the ingredient list in energy drinks like Rockstar. Closer inspection finds that ZipFizz is similar to common energy drinks. The most common ingredients in energy drinks include caffeine, taurine, glucuronolactone, guarana, and B vitamins. Research has found that “when higher doses of caffeine are combined with these other substances currently blended in energy drinks, the subsequent effect cannot always be predicted; adverse effects have been reported, including cardiac arrest.” Caffeine is also a diuretic, causing you to lose more fluid and disrupt electrolyte balance. Therefore, it is wise if you are a coffee drinker that you factor in multiple sources of caffeine.

8. Lucozade Sport

This one was brought to my attention by a reader from England where this drink is popular. There may be a bigger backlash to aspartame in the US than England, where even Pepsi is removing it from their diet drinks. They are just replacing it with another artificial sweetener – sucralose – but one small victory at a time. Where to start with aspartame. I’ll keep it simple and straight to the point. It has been found to contribute to the formation of tumors in the CNS such as gliomas, medulloblastomas, and meningiomas, increased lymphoma and leukemia and is an excitotoxin to brain neurons. Artificial sweeteners in general increased waist circumference 500 percent while aspartame in particular increased blood sugar in diabetes-prone mice. The safety profile of aspartame has most likely been suppressed for many years and is finally seeing its day in court.

It bears repeating that refined sugar has been found to increase the strains of bad bacteria like c difficile (C-Diff) and chlostridium perfringens (one of the main strains of bacteria responsible for food poisoning). Altering bad gut flora isn’t the best strategy in a long race.

10. Cytomax

From the makers of Muscle Milk – one of the most contaminated protein drinks – comes Cytomax. Its advanced carbohydrate system uses crystalline fructose, which has a higher fructose content than high fructose corn syrup and seems to be pushing the limits with heavy metals. Due to their Muscle Milk reputation with heavy metals, I’m not convinced of the purity of this product until further testing is done.

11. Electrolyte Drinks Containing Sodium Benzoate

I originally had NUUN Active Hydration listed here due to the ingredients sodium benzoate and acesulfame potassium. It was brought to my attention that NUUN has now removed these two ingredients from their formula. If you didn’t see your drink listed here, check for sodium benzoate.

When you combine sodium benzoate and ascorbic acid you create benzene, especially in the presence of heat and light (common with storing citrus-flavored soda in a warm garage). Citric acid may act as a catalyst for this process in the presence of ascorbic acid. If the formula contains vitamin C in the active ingredients, it is a prime candidate for this reaction.Benzene damages the cell’s mitochondria, the powerhouse of the cell where you are generating energy in the first place! It has been found to cause cancer – leukemia and other cancers of the blood – by disabling a cell’s DNA. This is especially true for those with certain P-450 CYP1B1 gene variants. Benzene is also found in cigarettes, pesticides, car exhaust, paint and certain laundry detergents. Runners and bikers exposed to car exhaust should be especially mindful of this and try to avoid training in places with heavy traffic.I hope this helps you choose your electrolyte drinks. Stay hydrated my friends.

*Alex is no longer able to answer comments due to very limited time outside of Nutrition Genome. If you are interested in nutrigenomic testing, please check out www.nutritiongenome.com

408 Comments

Rick Osborn
on May 25, 2013 at 11:45 pm

Regarding Accelerade. I’m not sure what sort of training this blog addresses. Check the 2nd water bottle on 1/2 of the people in any triathlon group training ride. They have Accelerade or Hammer Perputuum in it. (The other bottle is plain water.)

The theory is this. Protein takes 4 hours for the body to process. Having protein in the drink places it in the digestive system to be picked up for recovery. Most group rides last around 2-3 hours. So the timing works. It’s probably not good timing for a 1 hour trip to the gym.

Ani
on April 7, 2018 at 5:21 pm

Hi, Alex! I know you wrote this along time ago i hope you can still reply 🙂

I start my fire training academy next week for 14 weeks. Its already in the 90’s here in Phoenix. Next month it will definitely be in the 100’s. Summer gets to 120 here and with all the asphalt and concrete it gets hotter. Inside the fire gear its basically a sauna and we will be in them training most of the day (as soon as you put it on and without added heat you are already sweating). I can see electrolyte loss on my sweaty clothes. It leaves white sweat lines on it) i need more energy and to make sure i stay hydrated and balanced for my 8 hour training days. What would you recommend best for me?

Alex Swanson
on April 8, 2018 at 11:23 pm

Hi Ani,

Can you give me a little more information regarding your hydration? Do you sweat more than usual? Get muscle cramps in your calves or headaches? Is your diet high or low in sodium? What’s the eating schedule during the 8 hour training days?

Alex Swanson
on May 28, 2013 at 9:27 am

Hey Rick,

This blog addresses a wide range of sports and activities. I should clarify that the entire electrolyte list is not limited to triathlons and will update it to be more clear. You are right regarding the protein requirements for triathletes, and Accelerade and Ensure are popular choices. However I would still not endorse them due to the use of GMO soy protein, which has many documented health risks. Hammer Perpetuem uses GMO free soy protein, and while it’s not my favorite protein, it would be the best option of the three.

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Livingston Miller
on June 7, 2013 at 1:53 pm

Shouldn’t Ultima Replenisher be at the very top of your “Best Electrolyte Drinks” list?

Alex Swanson
on June 7, 2013 at 2:16 pm

Ultima Replenisher is definitely a solid choice in terms of ingredients, I have just received complaints regarding the taste. It’s probably because they mix stevia and luo han guo which can be a little too sweet for some people. I will add it next to the Vega product which also uses stevia so people can try both. Thanks for the comment!

Laura Michina
on June 20, 2015 at 5:13 pm

I was using Ultima Replenisher for years and loved it. At the same time, I was having dizziness and mild vertigo. I didn’t make the connection until I stopped using it for six months and then tried it again. Stevia causes dizziness in a lot of people. I wish I had known sooner.

Michael Pietrzak
on August 27, 2015 at 3:34 pm

I have been taking Ultima since purchasing it at a pre-race expo. I think it’s been helpful. I will also take it before and after my weight training workouts.

The only negative I have with it is it’s mixability. It clumps and I must shake my mixing bottle quite vigorously in order for it to mix.

Sergio Ibarra
on March 25, 2017 at 12:23 pm

What is the best option for boxer I’m a boxing coach and my guys train for about two hours a day they lose from 1.5-3 pounds a day of water weight

Alex Swanson
on March 27, 2017 at 8:42 am

Hi Sergio,

Due to heavy sweat loss and the training time frame, I would consider the Hammer Endurolytes Fizz.

Betty
on April 4, 2017 at 6:29 pm

Hi Alex My husband works in a foundry he’s been there for 34 yrs now that he he no longer a young man( 59) and last March 2016 he was diagnose with diabetes type 2 the HEAT in really slowing him down Today he was sent to the hospital and admitted due to server dehydration he is in heat from 900 degree to 1,200 I was trying to look into something that he could drink to help hydrate him through the day

what would be the best choice for a non-stop 24 hr endurance handcycle challenge?

Alex Swanson
on June 25, 2013 at 3:28 pm

Hey Jeff,

For an event of that duration, you will definitely want something more like Hammer Perpetuem, in addition to adequate water, gels, easy to digest snacks etc. Muscle repair will be an important part of your endurance. Remember that once Perpetuem is mixed, it is only good for 3-5 hours so you may want to mix it as needed. Keeping measured amounts in plastic bags is a good way to do this. Good luck! Very impressive.

May I also recommend PediaONE. PediaONE is a natural oral electrolyte solution with no artificial colors, flavors or sweeteners. It has all the necessary vitamins and minerals to help prevent dehydration without the excess sugar. Take a look at…http://www.pediaone.com
Amazon – http://tinyurl.com/kbpa9ar

Simon
on June 28, 2013 at 6:12 am

Cracking report Alex, not alot of these out there.
Looking at the other end of the exercise spectrum, 1-2hrs training, and to save on buying endless plastic bottles, I really like your Homemade drink. Is there any other minerals you’d add since writing this and could you make up and freeze in say ice cube bags to use as and when over time?

Alex Swanson
on June 28, 2013 at 8:46 am

Hey Simon,

Happy to help. What you could do is put all the ingredients in a jug the night before and stick it in the fridge overnight. Then strain it in the morning and freeze it ice cube trays. You can do this with a variety of berries as well if you want to mix it up. If you don’t mind the gel like consistency of chia seeds, I would add those as well for extra minerals. They have a rich history for being used for endurance by regulating hydration.

Christine
on August 25, 2016 at 7:24 pm

Where can I find your homemade drink recipie? I would love to give it a try. Thank you for an excellent report on electrolytes! Much appreciated.

Add ice or put in the fridge. You can strain it or keep the citrus and cucumber in it.

Octavio
on March 19, 2017 at 1:52 pm

I am 71 and started playing tennis two years ago. What is the best recommended drink. I see professional tennis and wonder do they use a special mix.

Alex Swanson
on March 20, 2017 at 11:50 am

Hi Octavio,

The professional players often use a product from their sponsor. What you choose will depend on your requirements (how long you’re playing, how much you’re sweating, etc.). The Endure product is a good middle ground option if you prefer water.

Simon
on June 28, 2013 at 9:16 am

Alex, thank you for your swift response, that sounds like a master plan!
I’ll let you know how I go
Cheers

Clair
on July 11, 2013 at 1:44 pm

Are any of these suitable for children? My daughter is 11 and a very keen tennis player. Lots of kids seem to have the likes of powerade at tournaments but I’ve tried to keep my daughter away from those evils (the drinks, not the other kids!!) however now that she’s playing in tournaments that are sometimes lasting 4hrs+ she needs something more than just water and bananas!! I recently bought a power/energy bar thingie but on the back it states not suitable for children :/ She gets stomach cramps if she eats too much so I was wondering if some sort of drink/shake might be the answer?
Thanks in advance!

Alex Swanson
on July 11, 2013 at 2:14 pm

Hi Clair,

Great job on being aware of what to give your daughter! I would recommend the Hammer Nutrition Heed for kids, especially for tennis. I didn’t see anything on the label that would be unsuitable for children, and I called the company for you to double check and they said it was fine. Depending on her weight, it is 0.5/1 scoop per hour up to 90lbs, and 0.75/1 scoop per hour for 90-120lbs. If something like a bar or drink states it is unsuitable for children, it’s usually because it contains a stimulant like caffeine. Although they should have it for HFCS, artificial flavors and colors too right? If she is going for 4+ hours, she will most likely need a food source as well.

Clair
on July 13, 2013 at 6:20 am

Thank you for your swift and informative response. I’ve read other good reviews on the Hammer Nutrition Heed so I think we’ll be giving it a go.
Thanks again.

Clair
on July 26, 2013 at 2:25 pm

Just a quick update. We’ve bought a couple of sachets of Hammer HEED for my daughter to try and she’s getting on v well with it, it does just what it’s supposed to do without any added ‘evils’! Many thanks for your help and advice. Clair 🙂

Alex Swanson
on July 26, 2013 at 2:31 pm

Awesome! Thanks for letting me know.

Jerry
on July 25, 2013 at 9:07 am

I’m 75 years old and I’m in fairly good shape for my age. I go to PlantFitness about 2 to 3 times a wk. so I would like to know what i should and should not be drinking.
I have a heart condition called A-Fib. I’m taking meds for that and hi blood pressure and hi cholesterol.
I know your no doctor but I still would like your thoughts.

Thank you

Alex Swanson
on July 25, 2013 at 9:19 am

Hi Jerry,

I’d be happy to help. Are you referring to which electrolyte drinks you should or should not be drinking? Or general guidelines?

Jerry
on July 25, 2013 at 10:53 am

Right now I’m asking about the right electrolyte drinks for my age and moderate exercises.

Alex Swanson
on July 25, 2013 at 12:30 pm

There shouldn’t be any problems with these electrolyte drinks to the best of my knowledge for you, but I would check with your cardiologist with the product you choose to play it safe.

Jerry
on July 25, 2013 at 12:49 pm

That’s a good idea, thanks.

Ben Rice
on July 29, 2013 at 4:49 am

I’m 15 years old and I was wondering if there is anything that I would be able to drink for energy, because when i play soccer of a weekend and sometimes during training I feel like I am completely out of energy, and this is with a banana smoothie before hand. So would there be anything that I could have instead that would give me more energy?

Thanks in advance

Alex Swanson
on July 31, 2013 at 9:08 am

Hey Ben,

If you are not using an electrolyte drink yet, I would highly recommend using Hammer Nutrition Heed which will help with energy quite a bit. Drink 8 ounces 20-30 minutes prior, then continue to drink it throughout the duration. Your energy levels are also highly dependent on your meals leading up your game or practice. You may not be getting enough glycogen storage, and since you are 15, you are probably burning through fuel like an SUV. Increase your protein, carbs and fat for dinner the night before, breakfast and lunch 2 hours before a game or practice. Consider any of these bars prior if you still need more calories beforehand or if you want something convenient. http://paleoedge.com/best-and-worst-protein-bars-for-sports/

kimberly
on February 28, 2016 at 10:19 am

is it good tasting

Alex Swanson
on March 11, 2016 at 11:13 am

Sorry Kimberly, I missed this comment. Are you referring to the Heed?

Ash
on August 3, 2013 at 9:20 am

I didn’t see GU Electrolyte Brew on your list. Where do you rate it. A doctor told me to drink it during gym work outs because I sweat so much and have back spasms occasionly. I am also diabetic so suger is a concern.

Alex Swanson
on August 3, 2013 at 12:12 pm

Hey Ash,

GU Electrolyte Brews falls short on my list since it only contains sodium and potassium, and is lacking calcium, magnesium and chloride. Back spasms or any muscle spasms are usually from a lack of magnesium, as well as potassium and calcium. It terms of sugar and carbohydrates, this is going to depend on the activity since you also don’t want to get exercise induced hypoglycemia. I actually wrote a book on diabetes called The New Menu for Diabetes if you are looking for more ideas on meals, supplements and types of exercise for better blood sugar control.

Kevin Price
on March 25, 2016 at 12:19 pm

If I may piggyback on the moderators comment about magnesium……..That is spot on, as magnesium tends to be the most common nutrient people lack. It seems to be the least easiest to gain thru food of a ‘common’ western world diet, although I could be wrong……….I take magnesium supplement in ionic powder form by Nature’s Calm and it works wonders………I am an avid cyclist (125-170 miles a week), and severe cramp lock up in various leg muscles used to be a common occurence…….Although it was a combination of eating better before, during, and after a ride, it was also gaining better fitness, AND keeping my magnesium levels up to par……….Sorry for being long winded but I’m glad the moderator touched on magnesium.

Hello. My husband (69) is a truck driver who loads his own trailer. After a hard day his hands and legs start cramping even though he is drinking lots of water during the day and ice tea at a restaurant in the evening. What can he take in his truck besides water?
Thank you,
Dianne

Alex Swanson
on August 27, 2013 at 5:44 pm

Hi Dianne,

Water often is not hydrating enough because it is lacking electrolytes. I have found the Pure Encapsulations Electrolyte Energy Formula to be the best choice for long drives because the carbohydrate content is lower, but the concentration still requires a steady supply of glucose. If he is diabetic or prediabetic, Ultima will be a better choice. He could keep a bottle of water and the electrolyte drink in the truck along with electrolyte fruits like oranges, tangerines, apples and watermelon. He needs to also be eating a balance of protein, fat and carbs every 3-4 hours. This will help him recover faster. Protein bars can be a convenient way to do this.

Melissa
on September 3, 2013 at 8:08 am

Hey Alex – I have found your article and responses to questions very informative. I have been using Cytomax powder for years and have recently started doing research on other options. I do have to admit I was surprised to see it under your worst list (ouch!).

I am a runner (training for another marathon) and run a slower pace (10 min/mile) so it is not uncommon to be out running on a Saturday for 2-4 hours. It is so hot & humid this time of year that I am soaked from head to toe! I do eat GU while I run, but am curious what you recommend for a electrolyte drink. The Heed seems to be low on Sodium & Potassium…and I am not sure I need the extra carbs since I Gu. Thanks in advance!

Alex Swanson
on September 3, 2013 at 9:28 am

Hey Melissa,

You definitely want to have your bases covered since you are pushing your body to an extreme in hot weather for a long period of time. Typically for this type and duration of training in hot weather, Hammer Perpetuem is recommended if you do not mind using non-GMO soy, which helps with muscle recovery. It has 220mg of sodium and 120mg of potassium. It also has 54 grams of carbohydates, which means you could cut down on the GU. Another option is to combine the Hammer Heed with Endurolytes powder to customize the amounts of electrolytes, and continue to use the GU. Cytomax and Heed only have a 3 carb difference, so I wouldn’t worry about having too many carbs. Experiment and see what works best for your body.

Melissa
on September 3, 2013 at 12:34 pm

Interesting feedback Alex. I don’t have an opinion on GMO one way or another and maybe I should?? In regards to the Perpetuem, it seems almost identical in carbs, sodium, and potassium to cytomax scoop to scoop. What am I missing?

Alex Swanson
on September 3, 2013 at 3:05 pm

Perpetuem actually uses a protein to carbohydrate ratio that Cytomax does not have. This is where I was referencing the non-GMO soy protein. The product most like Perpetuem is actually Accelerade (uses GMO soy protein). Protein helps carbohydrates work better and longer, while helping muscle recovery in long distance races. But, yes you definitely should have an opinion on GMO’s! The short version is that there are many documented health risks assoicated with GMO’s, and it’s the reason most of Europe is banning them. Anything hard on your body effects performance.

I called the makers of Cytomax to find out what the artificial flavor was that isn’t labeled, and it turns out that they recently took it out and only use natural flavors now. That’s good, however I’m still not confident in their product because of the quality control problems they have had with Muscle Milk.

Melissa
on September 4, 2013 at 1:01 pm

Sorry for the delayed response! Thank you for the details – very helpful. I will definitely try the Perpetuem and let you know! Thanks again!

Delaney
on February 10, 2014 at 6:11 pm

I have a condition called autonomic dysfunction, which is where the autonomic nervous system has a problem regulating everything from sweating to blood pressure (entirely too low) to breathing properly to heart rate to, well, you get the picture. Bodily functions that you don’t think about are controlled by the autonomic nervous system. One of my biggest problems is that I pass out regularly or become pre-syncopal. Generally, I’m always dizzy when I get up, even if I manage not to pass out.
I am supposed to drink half my weight in ounces of electrolyte water, but have never found anything that has the right kind of plain water (usually just trace minerals). Or, as you have pointed out, things like Gatorade, Propel, etc. are just plain disgusting. Never liked them before I was diagnosed, either.
Thank you for your recipe. I have purchased a mammoth glass container with a spigot on it along with pink Himalayan salt and distilled water. Had the citrus. It’s steeping like tea in the fridge right now. I’m hopeful that it’s the right mix for me. I’ve never been a fan of pulpy orange juice, though, so we’ll see how this goes. Do you strain it prior to drinking it or just go ahead and drink it this way?
Thank you!

Alex Swanson
on February 10, 2014 at 7:38 pm

Hi Delaney,

That sounds very challenging for you to work with, and I’d like to help fine tune it for you. I’m a little unclear what you mean by the “right kind of plain water?”Do you mean the type of water that is used in the pre-made drinks? Have you tried any of the electrolyte powders mentioned added to your own water? While the homemade drink is hydrating, you may require very precise amounts of different minerals as outlined by your doctor. Were you given target amounts of sodium, chloride, potassium, calcium and magnesium each day?

Also, the drink will taste like lightly flavored water, so don’t worry about it tasting like pulpy orange juice! You don’t need to strain it, just drink it straight.

Delaney
on February 11, 2014 at 11:16 am

Sorry; the clarification on “plain” waters: I meant the brand “Smart Water” or the waters labeled “electrolyte” water by the Whole Foods chain or the Trader Joe’s stores. My electrophysiologist initially pointed out these waters, but I am learning that these are not enough trace minerals. He did not indicate that I needed to supplement with any one of the trace minerals specifically, other than increasing my salt intake.
I have tried SEVERAL of those powders, and discovered that some are either entirely too salty to my taste or made with stevia, which is entirely too sweet. Apparently, I have Goldilocks syndrome. Nothing is just right.
One of the challenges I face is that without medication, my blood pressure is generally in the low 80s/low 50s. With medication, I can bring it up to 96/64. That’s actually the highest consistent number for me, but it fluctuates at a ridiculous rate with that being the highest I can depend on having. Electrolyte water is the one thing that the doctor insists on me drinking. Increasing my salt intake is encouraged. I actually detest salt, and have never owned a salt shaker.
I know I can order salt tabs from the internet, but we found this and it seemed like a great idea to make this to supplement as well.
I didn’t use the cucumber as I happen to be allergic (that, and watermelon. Crazy foods to have allergies to, yet I am).
Thanks so much for your response, Alex.

Alex Swanson
on February 11, 2014 at 11:38 am

Got it. In that case, this will be an improvement over the electrolyte waters on the market. Consider doubling the fruit if the taste is still agreeable for you. If you don’t mind the texture, chia seeds and limes can also be used. Chia seeds are a rich source of minerals and keep the body hydrated. They have been highlighted with runners for their ability to enable going longer without water.

For example:
32 oz. water
2 limes sliced
2 lemons slices
1 Tbsp. chia seeds
1/4 tsp. Himalayan sea salt
*If you are not opposed to using raw sugar cane, a little bit can be added to balance the sourness. Sugar cane, chia seeds and lime juice is actually the drink highlighted in the book Born to Run from the Tarahumara runners.

Keep me updated with how you feel and if you need anything improved without compromising the taste.

Eileen
on March 7, 2014 at 10:38 am

Hi Alex, I hope you can help with this issue … My husband gets horrific leg cramps. Quite often his calf muscles are so tight they feel like extra bones when I massage them. It was suggested that he drink more electrolytes, such as Gatorade. Your article indicates this is not the best choice and I’m wondering which or the products you recommend would be better.
I should mention that he’s 65 and recovering (nicely) from a bone marrow transplant. He has always been very active and is working hard to get back into shape, but the leg pain is slowing him down. I look forward to your reply. Thank you.

Alex Swanson
on March 7, 2014 at 11:14 am

Hi Eileen,

Leg cramps – especially in the calf – are almost always magnesium deficiencies. I usually recommend 400mg daily. It can also be a CoQ10 deficiency as well. This usually occurs if someone has taken a statin drug for an extended period of time, however in your husbands case he may be low depending on his condition. I would discuss both with your doctor. Magnesium Citramate and Q-Best 100mg by Thorne Research are both excellent products. For an electrolyte base for training I would recommend HEED for him. Please let me know if you have any other questions, and happy to hear your husband is recovering well!

Steve
on May 6, 2014 at 5:50 pm

Thanks for the article and especially the responses in the commentary. Its given me a lot to think about. I never had to worry too much about hydration before moving to Houston and since I am an active runner/triathlete the humidity saps me very quickly. I haven’t tried Heed (I will now though) and your article on Protein power also gave me some great info on the variations of those products.

Thanks!

Mara
on May 21, 2014 at 8:31 am

Just bought some Vitalyte – think it used to be called Gookaid? Any thoughts? Low sugar, but does it have enough sodium/trace minerals?

Yes the overall mineral content is too low (although it does have a good amount of potassium), and incomplete. It is missing chloride and calcium and magnesium should be higher.

ed
on May 24, 2014 at 11:01 pm

Hi,

Great source of information! I was wondering where Emergen-C electrolyte mix falls on your list. Thanks!

Alex Swanson
on May 25, 2014 at 1:15 pm

Hi Ed,

Glad it was helpful. I think the Emergen-C electrolyte mix works fine if just want to increase your potassium and magnesium intake, and give filtered water a boost. As an electrolyte drink for working out and sweating, a similar but more complete version would be from Vega. If you need a fuel source as well for longer and more intense durations, then Heed or Performance will be best.

danakx
on April 14, 2016 at 8:10 pm

Thank you for this very helpful information. I am still sorting through it all and trying to evaluate what would work best for my 15 year old son. He is very tall and thin, and struggles with hypoglycemia. Because of this, I’ve been trying to sort out the best, lowest sugar hydration drink for him. I was trying to avoid artificial sugars, and noticed that Vega and Emergen-C both contain stevia, although it’s hard to compare quantities. Shaklee looks like one of the more natural sugar options, but I don’t know if the 11 grams is too high (although it is way below the more popular sports drinks). My son has been doing okay just drinking water during matches and eating protein bar or beef jerky between singles and doubles matches. My husband makes his own hydration drink with maltodextrin, low sodium salt (mix of potassium and sodium), maple syrup and lemon, but I don’t really know how to assess how much actual sugar content that is for my son. It all sort of makes my head spin! Any input would be much appreciated.

Alex Swanson
on April 16, 2016 at 2:21 pm

Hi Dana,

Stevia is a plant extract and not artificial. It has been found in studies to regulate blood sugar, improve carbohydrate metabolism and prevent tooth decay. For drinks that contain maltodextrin or fructose (I don’t recommend isolated fructose), it is important that xylitol is added to the solution to help protect your teeth (Heed contains both maltodextrin and xylitol). I haven’t seen issues with Heed or Vega for athletes who have hypoglycemia.

danakx
on April 17, 2016 at 10:03 am

Thank you for your response, Alex!

James Anderson
on May 31, 2014 at 7:11 am

I am in the middle of training in order to become a firefighter. In the coming weeks I will be wearing my full protective gear and sweating constantly while either standing there in the sun or doing drills. What do you suggest I take to keep me operating optimally. Thanks!!!

Alex Swanson
on June 2, 2014 at 11:28 am

Hi James,

Here is the program I have firefighters follow: (check with your doctor first)

Hai alex…i’m a swimmer…and i training 2 hours /day..now i’m using accelerade for my energy drink….if you may,there is have another option for my energy drink?or that accelerade its enough for me?

Thx alex

Alex Swanson
on June 12, 2014 at 10:35 am

Hi Ignas,

It depends on your individual needs and digestion. If you feel like you are dragging or taking longer to recover, you need more and better fuel. I have had swimmers do great on Heed or Performance, and others do better on Perpetuem. For some athletes, protein during swimming can lead to stomach cramps, while others who have a faster burning rate, require a protein/higher carbohydrate drink. I recommend Perpetuem by Hammer Nutrition over Accelerade since Perpetuem uses non-GMO soy protein and has a higher carbohydrate content (21g vs 54g), typically better for that 2-3 hour range.

ignas
on June 12, 2014 at 11:10 pm

Woww..thank you so much alex..i really appreciate your advice…its so helpful…thx once again alex

I’m a Birth and Postpartum Doula and I’m doing a bit of research for my clients. As a Birth Doula, I assist parents in a non-medical manner during the childbirth process. Many of them choose to opt out of IV fluids and just orally hydrate themselves, the common recommendation being with coconut water or gatorade however I’d like to recommend something more nutritious and effective. Some clients will snack throughout labor but many can’t keep any food down which is difficult since childbirth can last many many hours (the longest I’ve attended was 46 hours). Which electrolyte drink would you recommend for a long but consistent level of activity? Instead of drinking large amounts, I encourage them to take small sips every few minutes. Something that’ll give them the energy to keep going while helping prevent muscle fatigue (we move a lot through labor and the uterus is a big ole muscle too!) My clients tend to prefer non-GMO products that are as natural as possible too.

Thanks in advance!

Alex Swanson
on June 25, 2014 at 7:35 pm

Hi Tatiana,

Yes you definitely treat it like a marathon! We have actually had clients during the childbirth process use electrolyte drinks in the form of ice chips. It is very effective. Heed will probably best meet the criteria of your clients.

Dave Hendrickson
on June 24, 2014 at 4:09 pm

Alex…great info, thanks…I’m a 66 year old golfer in Phoenix…every summer we play golf in Palm Springs, which is generally hotter than Phoenix…last year I drank water all day long, thinking I was hydrating myself…on the second night, I almost made my buddy take me to an emergency room because of leg cramps, both legs, feet, and toes…very painful…my question is, being out of town and not having a convenient way to carry and mix a powdered electrolyte drink, what options are available?…I normally try to drink Gatorade because it’s readily available (on the beverage cart and in golf shop) but after reading your report I don’t think that’s an option anymore…and, what about eating bananas during the round, will that help much?…thanks Alex

Alex Swanson
on June 25, 2014 at 7:19 pm

Hi Dave,

You can usually find coconut water just about anywhere now, so I would pick that up near the course (they may even have it at the course). Bananas help, along with watery fruit like oranges and watermelon. If it is going to be brutally hot, it is worth the extra effort of making a jug of the electrolyte drink with ice in the morning and keeping it in the cart. My dad is an avid golfer and he swears by doing this now.

Dave Hendrickson
on June 26, 2014 at 9:53 am

Thanks, Alex…very helpful info…I’ll mix up a jug of your electrolyte in phoenix and take it with me to dole out each morning into a thermos with ice…hopefully that will get me through the three rounds of golf we play each day.
Dave

Louis
on July 4, 2014 at 1:13 am

Alex, found your articles very interesting and would like to have some advice. I’ve been working on crew ships for almost 15 years and I believe the food onboard does not have natural nutrition like when serving fresh food at home. I believe my body lacks nutritions and seeking advice on products to help improve living a healthy life. I hardly exercise as the muscle spasms avoid me from doing so, being slightly active the next day my body suffers from stiff muscles. Doing some research they recommend the following products:

It is commonly thought that dehydration and depletion of electrolytes will lead to muscle spasm and cramping. Muscle cells require enough water, glucose, sodium, potassium, calcium, and magnesium to allow the proteins within them to interact and develop an organized contraction. Abnormal supply of these elements can cause the muscle to become irritable and go into spasm.

Do you have any suggestions for me, I would like to get back into the gym without having the fear of spasms for hours.

Alex Swanson
on July 5, 2014 at 10:29 pm

Hi Louis,

It can be hard enough to obtain the proper amount of nutrients needed from a regular diet, but it can be extremely challenging in your line of work. Without knowing more about you, I can’t comment on anything above the basics. You should definitely consider a multi-vitamin, extra magnesium citramate (500mg daily split into two doses), vitamin C and an electrolyte drink daily along with water (any of these mentioned in this article should be fine). I don’t know if you are taking a statin drug, but these can deplete CoQ10 levels and cause muscle spasms as well. Make sure after you workout that you consume protein.

Avoid cheap versions of these vitamins because they will not do you any good. Here is an analysis on multivitamins and vitamin C.

This should help get you back in the gym without any fear! I know how frustrating that can be.

Nick
on July 21, 2014 at 11:29 pm

Alex, very informative site and thanks for sharing. I play lots of singles tennis in hot TX weather and will try your electrolyte recommendation as my current hydration drink, Gatorade (embarrassed to say) doesn’t seem to help in tougher matches and I find myself sluggish & on the verge of cramping in the later sets. I have a few questions if you don’t mind answering.

1. Will I be taking in too much carbs if I use Heed for hydration along with a gel like Hammer?

2. I didn’t see any recovery recommendation so I’ll ask it here. What would you recommend for recovery if I had to play multiple matches a day, usually three hours apart?

Thanks,
Nick

Alex Swanson
on July 22, 2014 at 10:16 am

Hi Nick,

I hope you don’t mind, but I’m going to give a little longer answer because I think this could help other people as well.

1. Tennis burns approximately 584 calories for a 160lb man per hour of play. This of course will range based on intensity, weight and weather conditions. That’s 146 calories per 15 minutes of intense play. Your body has a glycogen storage capacity of about 2000 calories, which makes your meals of protein, fat and carbohydrates the night before and morning of very important. This puts the typical glycogen range of 2-3 hours without proper recovery due to numerous variables. At this range and higher, protein becomes an important player for muscle recovery and extending carbohydrate life.

When you sweat, you are losing sodium, chloride, potassium, calcium, magnesium and other trace minerals. Since you are in intense heat and playing tennis, you are most likely at the top tier of electrolyte loss and Gatorade only addresses sodium and potassium.

To answer your first question, that combination wouldn’t contain too many carbs however it isn’t addressing protein and extra electrolytes.

2. I would recommend experimenting with Heed during your matches and Hammer Nutrition Perpetuem as a recovery in-between your matches. As you can see from the profile, this will take the place of the gel while providing more electrolytes and protein.

Perpeteum was designed for all day endurance events in mind, but with a three hour break you could also include snacks like raw or sprouted trail mix, protein bars and fruit like oranges, watermelon, dates and bananas.

Good luck!

Janet Allen
on August 11, 2014 at 4:00 am

How much magnesium citramate and how much COQ 10 should I take for calf cramps. I take vytorin…Also, I am going to Machu Picchu and want to stay hydrated. What would you recommend? I tend to run a little dehydrated anyway. Thanks!

If you still experience muscle pain with CoQ10 supplementation, you will want to talk to your doctor regarding the possible side effects of Vytorin. Have you had your magnesium and potassium levels checked? Your doctor should recommend your dosage since he has access to your blood work.

Regarding hydration, you may want to consider the Vega single serving packets or Hammer Endurolytes Fizz since they would be easy to pack and throw in bottled water. You may also have access to coconut water. Machu Picchu is definitely on my future travel list as well!

Dennis
on August 12, 2014 at 1:22 pm

Hi Alex,

I was wondering what you think about hammer pre race supplement. Is it safe, does it work?

Alex Swanson
on August 13, 2014 at 11:31 am

Hi Dennis,

Sodium Phosphate appears to be safe as long as you are cognizant of your dietary sodium intake during the loading phase. If your diet is high in sodium and you are loading with sodium phosphate, you are going to have issues especially with hydration. I haven’t used it, nor have I spoken with anyone personally that has. I read the study they referenced and the reviews, and it sounds like it works. Let me know if you try it and what you think.

Erickson Fiesta
on August 23, 2014 at 9:50 pm

Hi alex,

Im an avid hiker and just recently got into backpacking about a year ago. Sometimes ill go out for 10 to 12 hr dayhikes, camp the night, then either do a turn around or extend my overnight trip. Water is my main source of hydration and after reading this article, i realize i need to do more on preventing some of my leg cramps. So i was wondering what would be best for me before, during, and after my backpacking trips in order to cut back on some painful wilderness nights.

Alex Swanson
on August 24, 2014 at 12:36 pm

Hi Erickson,

Since every ounce counts for backpacking trips, I would go with the Hammer Endurolytes Fizz. You can bring enough tablets based on your water consumption, and it will help prevent anymore leg cramps. Keep magnesium and potassium rich snacks (nuts, seeds and dried fruits like apricots and shredded coconut) along with sufficient protein, and you should sleep much better.

Erickson Fiesta
on August 24, 2014 at 4:37 pm

Thank you so much for the advice. White mountain peak is my next adventure and I will surely include all of those things in my packing list 🙂

I look for natural solutions to recommend to my clients and have not found many that are sugar free, fat free and organic. This looks to fit the bill but I would like an expert opinion and if you have any other natural products you could recommend that would be great.

Thanks

Dave

Alex Swanson
on August 27, 2014 at 9:47 am

Dunaliella salina is definitely interesting due to its carotenoid content (it is used in high quality multi-vitamins for natural beta-carotene, unlike synthetic beta-carotene in others) and detoxification properties. The 9-cis isomer found in natural beta-carotene is considered to be one of nature’s most powerful antioxidants. I’ve seen studies that it also is photo-protective against the sun; a bonus for athletes and anyone who is also trying to raise their vitamin D level.

It took me a while to find an actual ingredient list with the amounts for this product, but it appears to have a unique profile beyond the electrolytes. While this isn’t an electrolyte drink, I haven’t read anything that we make me hesitant about trying it as a supplement.

Kristy Mack
on September 2, 2014 at 10:36 pm

Hi there my husband has an illeostomy. He already has had a surgery for dehydration (bladder stones build up) he feels dizzy from dehydration allot from this condition. What do you recommend since he is constantly losing water from his bag. He lost his colon due to cancer. Please help as his mom says smart water, doctors say gatorade and I just want the best for him and to feel better again

Alex Swanson
on September 4, 2014 at 10:01 am

Hi Kristy,

I am really sorry to hear he is struggling. I’m sure that is very hard for both of you. Smart Water does not contain enough electrolytes to make a difference, and you read about Gatorade. He should also be avoiding BPA from plastic bottles, which has been linked to DNA damage and cancer among many other things. Stick with glass. I would recommend using HEED. I would also recommend making a batch, and filling ice cube trays half full. That way he can slowly hydrate himself with the ice cubes without losing too much liquid at once.

I’m almost 40. Lately I’ve been having leg cramps in my thighs on both sides and in all muscle groups. I’m on a simvisation for high cholesterol. I’m not a runner in fact I’m afraid to us my legs at all for fear of them cramping. My doc told me to us a electrolyte powder thinking that I might not have enough. I’ve been taking 50 MG of magnesium for about 2 weeks now and 500 MG potassium along with calcium but I’ve not noticedoing a difference. If you have any suggestions I would be very interested in them.

Alex Swanson
on September 14, 2014 at 10:14 am

Hi Mike,

What you are experiencing is most likely a CoQ10 deficiency caused by the statin drug. People on statins are generally recommended to supplement with CoQ10 (use a high quality one like Q-Best by Thorne Research) to prevent muscle pain and strengthen the heart. If this doesn’t work, you may want to discuss other strategies with your doctor for a healthy cholesterol panel.

I’m almost 40. Lately I’ve been having leg cramps in my thighs and calves on both sides and in all muscle groups. I’very been on simvisation for high cholesterol for about 3 years I think. I’m not a runner in fact I’m afraid to us my legs at all for fear of them cramping. My doc told me to us a electrolyte powder thinking that I might not have enough. I’ve been taking 500 MG of magnesium for about 2 weeks now and 500 MG potassium along with calcium but I’ve not noticed a difference. If you have any suggestions I would be very interested in them.

Nikki
on September 15, 2014 at 5:16 pm

Hi Alex – Thanks for the research – I do bikram yoga and I found that either coconut water or an energy drink takes away the yoga ‘coma’ after – I’m giving up Vitamin Water (too much sugar) but have found an electrolyte by TraceMinerals called Power Pak- they also have ‘green’ and ‘red’ veggie packs – Have you heard of this brand? And, is it legit?

My yoga studio used to carry these, and I got really into them. But, now they are switching to Ultima Replenisher, which has a very strong after-taste that stays with me for hours, so, I find it hard to believe it’s really that good for you.

Any feedback on TraceMinerals would be great – thanks!

Alex Swanson
on September 15, 2014 at 5:32 pm

Hi Nikki,

That strong taste is from combining lo han guo and stevia together, both of which are really sweet. I’m with you, I think it is too strong and just one of them would have been plenty. But some people like it and it is one of the best ones I’ve seen for diabetics in particular.

Could you send me a link to the one you are looking at?

Nikki
on September 15, 2014 at 10:21 pm

Interesting on Ultima. It’s important that the drink taste good and be good for you.

I know the company Trace Minerals Research, and they have always given me prompt, thorough replies to my questions about their products. This formula looks like they tried to take Emergen-C to the next level.

What would stop me from recommending this product is the use of crystalline fructose, even in a small amount. It is 98% fructose, and is basically a crystalized version of high fructose corn syrup with a higher fructose level. The production of both yields heavy metal contamination. Vitaminwater use to have crystalline fructose on their label, but now says cane sugar. I’ll have to look into that change. Isolated fructose is linked with fatty liver and obesity, and all disorders that follow. If they take this out and just use stevia, I’m on board.

Nikki
on September 16, 2014 at 7:52 pm

Wow, thanks for checking that out Alex and for the information – I wonder why they decided on the fructose? Too bad as I’m liking their product – the fast and the way I feel energized. Anyway, thanks again. Your fast response and depth of knowledge is appreciated- cheers.

Hello! Thank you so much for the thoughtful and helpful research you do. I was hoping you would look into Clif Shot’s Electrolyte Hydration drink mix. I had no idea that I needed Magnesium (embarrassing)…but I was drawn to research after I tried this as my electrolyte replenishment. I was using Cytomax and I was feeling my stomach clench up on me. Oh, and I am a cyclist…usually out for 2 to 3 hours at a time on road and mountain bike.

Alex Swanson
on September 16, 2014 at 2:45 pm

Hi Yovonne,

The Clif Shot Electrolyte Hydration Mix uses calcium citrate and magnesium citrate, which gives it a thumbs up because they are easier to absorb, oxides are the hardest. 250mg is a pretty hefty dose of sodium, which means they designed it with very heavy sweat in mind. For that amount sodium, the ratio of potassium should be higher. It is missing chloride and really lacking in magnesium, which is what it sounds like you may need the most at only 4%, about 15mg. If your stomach is sensitive, you may do better keeping your carbs and electrolyte drinks separate, making the Hammer Endurolytes Fizz a good fit.

anok
on September 18, 2014 at 1:44 am

Hi — How about SaltStick caps and Elete Etectrolyte water.

I’ve heard these products from my friends who are doing endurance-cycling.

I will be training for half-marathon (Dec) hence looking for electrolyte-supplement for my long-run-training.. Thanks!

Alex Swanson
on September 18, 2014 at 11:19 am

I have heard of SaltStick, and it is solid for heavy sweat loss during long endurance races. The citrate forms of the minerals are easy to absorb, and I like that the formula uses the less talked about mineral chloride. In fact, I have been considering adding it to this article, so thank you for reminding me.

Elete is very similar to Endure, and I think is fine as a general activity electrolyte replacement. Both however are missing calcium, so if I’m using something like this it is in combination with other ingredients for endurance events.

Glen
on September 30, 2014 at 10:40 am

Hi I am having issues with hamstring and quad cramps with any triathlon from half IM to a full IM. Do you have any suggestions for fueling to alleviate cramping??

Alex Swanson
on September 30, 2014 at 10:45 am

Hey Glen,

What is your current regiment for fueling?

Glen
on September 30, 2014 at 11:08 am

I have been using EFS for my drink and endurolytes for extra electrolytes. I also use Hammer and GU gels for my carbs. I try to take in 400 calories an hour with drink and gels or other carbohydrates such as hammer bars. I use plain water when I am eating gels or bars etc. I have tried Hammer Perpetuem but have had a hard time keeping it from souring in my bottles in IM races. I just recently completed IM Chattanooga and felt great on swim and bike but started cramping at about 6 miles on the run. I am wondering after reading some of your post if I could have CQ10 or Magnesium deficiency ? Oh and I am a very heavy sweater!

Alex Swanson
on September 30, 2014 at 11:32 am

Based on that program, it doesn’t sound like you are deficient in any minerals. CoQ10 deficiency usually occurs from taking a statin drug, but would be more chronic throughout the day. What is your height and weight, and how much protein are you getting per day?

Glen
on September 30, 2014 at 1:10 pm

I am 6’3″ tall and 190 lbs. I am only taking in the protein that is in the Hammer Peanut Butter gels at IM Chattanooga because I couldn’t use the Perpetuem. I tried to use 2 gels an hour along with water and the EFS for calories. I did use one small Chia Warrior bar also. Oh one other thing I was thinking. I did take in extra water because i was afraid I would get dehydrated and cramp. Could I possibly over used the H2O?

Alex Swanson
on September 30, 2014 at 1:38 pm

Without doing a full analysis, yes my best inclination would be that you are drinking too much water, which is diluting your electrolytes (along with electrolyte loss during heavy sweating). Use water as needed, but concentrate more on your electrolyte drinks throughout the race. Make sure you are also getting enough protein, B-vitamins and vitamin C on a daily basis.

Corinne
on November 13, 2014 at 7:46 am

I have continued issues of partial small intestine blockage due to adhesions (already had one surgery due to complete blockage six months ago). I am on a liquid only diet and my specialist says I also have dehydration issues and need electrolytes. I do not know what to use other then I need this now and it needs to be something I can find at local stores. Can you give me suggestions?

Alex Swanson
on November 13, 2014 at 8:58 am

Hi Corinne,

You should be able to find Vega and Ultima at most health food stores like Whole Foods. If you don’t have any of these stores nearby, let me know which stores are near you and I can figure out your best option. I hope you feel better.

Jim
on November 27, 2014 at 6:01 am

I have recently purchased Metagenics’ Endura for my son who cuts large amounts of weight for wrestling and competes in day long tournaments. So far he really likes this product. They mention that they have a patent on their delivery of magnesium which they claim is the hardest electrolyte to find in foods.
Wondering if you have ever heard of this product and what your opinion is?
My son has always been picky about the tastes of these powders and this one (lemon-lime) seem to have a taste similar to the not-so-good gatorade.

Alex Swanson
on November 30, 2014 at 5:19 pm

Hi Jim,

Metagenics usually makes good products and while the magnesium content is excellent, I disagree with their use of crystalline fructose. We know the problems associated with high fructose corn syrup, and crystalline fructose is even higher (HFCS is at 42% to 55% fructose, while crystalline fructose is roughly 99%). There is also the risk of heavy metal contamination with both HFCS and crystalline fructose.

Kristin
on November 29, 2014 at 7:15 am

Hello,

I have severe endometriosis and have had 2 surgeries already for it. Last surgery I had a large cyst pushing into my colon. I believe I have endo of the bowels again and it’s been causing all sorts of issues. I also had low chloride levels on a saliva test ( I feel dehydrated a lot). I take 200mg of magnesium citrate for it. I have an upcoming surgery in Dec and the bowel prep instructs to use Gatorade or powerade along with miralax etc. what’s the best option to replace the Gatorade with ? Thanks!

Alex Swanson
on November 30, 2014 at 5:24 pm

Hi Kristin,

I recommend using the Pure Encapsulations Electrolyte Energy Formula. It will give you the electrolytes needed, while also providing nutrients that will aid in your recovery from the surgery. If there is any way our health center can be more of help, please contact http://www.swansonhealthcenter.com

Kristin
on December 3, 2014 at 2:22 pm

Hello,

My bowel prep instructs to take Gatorade or Powerade with miralax, etc. What could I replace the Gatorade with? Thanks !

Alex Swanson
on December 3, 2014 at 2:25 pm

Hi Kristin,

There is a reply right above from Nov. 30th. Pure Encapsulations Electrolyte Energy Formula.

Isis
on January 14, 2015 at 9:04 pm

Thanks for the awesome info, I’m going to India for a month & I have been before so I was looking into electrolyte mixes I could use when I’m suffering from a bout of travelers diarrhea to help out with the dehydration. Correct me if I’m wrong, but It seems to me that I could bring a bag of Heeds electrolyte drink mix to help out. Or is there something better/cheaper? cuz I was also thinking that drink mix might be good for a little extra energy since I’ll be out exploring all day long every day for 8-10 hours a day.
BUT I wanted to add something else… when when I was on-line looking for cheapest place to buy, I came across this statement on Amazons website & found it to be humorous & wanted your opinion on it….

First off, is this copied straight from the Hammer website (I tried to look myself but it just wouldn’t load) & if so I thought xylitol actually GAVE some people diarrhea if consumed to much?

Alex Swanson
on January 15, 2015 at 9:19 am

Hi Isis,

Xylitol in larger doses can cause stomach issues for some, however I haven’t seen it happen with all of the athletes I’ve worked with, even when drinking quite a bit for day events. Another tip for preventing traveler’s diarrhea is to take a high quality probiotic daily that doesn’t need refrigeration, and choosing fermented foods and drinks when available.

As to why you would choose to the Endurolytes Fizz over the Heed powder, it is a matter of preference. Some cyclists prefer to have a separate carbohydrate source and just electrolytes in their water. The Fizz tabs are more convenient if you want to add it to bottled water or you don’t want to worry about having to pour the powder and mix it, no perforated ziplock back spilling issues for day trips, and are lighter (for backpackers for example). But if you want an fuel source along with electrolytes and you have a home base to make it, the powder is the best combination.

Isis
on January 14, 2015 at 9:19 pm

Also why would I choose the HEED Endurolytes fizz/tabs VS the HEED sports drink? Again I’m wanting to bring (a bunch) with me on my trip to India becasue I always suffer from TD when eating different cuisines, even if I don’t have dysentery, I just have a sensitive stomach.

Trent
on January 26, 2015 at 4:37 pm

I’m 18 yrs old. Right now I weightlift 3 days straight then a day or two of rest. I do leg day: squat, SLDL, calf raise, sprints, core day: weighted crunches, hip extensions, side bends, torso twist, upper body day: shoulder press, pull ups, dips, fore arm curls, then a day or two of rest from weightlifting. On the off days I run up to five miles. I stretch before and after. Short workouts compared to what you were referring to. I am interested in electrolytes because I have been getting headrushes for a while and looked up possible reasons, found that electrolyte deficiency might be one, started drinking Gatorade during my workouts (yea saw that you were against it) and the headrushes diminished. I was going to buy Gatorade powder but then I decided to research other possible electrolyte powders. Also I want to drink this powder throughout the day (at much more diluted concentrations). Would hammer heed be the best option (or do I need something meant for a shorter burst time activity?)/ is it a bad idea to drink throughout the day (at diluted concentrations). The reason I want some throughout the day is because I drink a lot of water and have relatively clear urine which I read its better to drink water with some (little bit) electrolytes than raw water.

Alex Swanson
on January 26, 2015 at 4:56 pm

Hi Trent,

It depends on what you are looking for. Generally if weight loss is your goal, you would want an electrolyte drink with less carbohydrates for that type of workout regime. If this isn’t a concern and you are a hard gainer – and feeling like you could use more fuel – then Heed will fit the bill. Yes, if you are you are drinking too much water, you may be clearing out a lot of minerals. You want to be more moderate with water consumption unless you are losing a lot of sweat. Another option is to add the Endure Performance Electrolyte drops to your regular water bottle, which may be a better fit for the gym/runs and as something to drink throughout the day.

Trent
on January 27, 2015 at 8:31 am

Thanks for the reply. I lift solely for performance not appearance. I’m currently 160lb. I am not concerned with losing or gaining weight particularly (if weight gain/loss is a consequence of improved performance (more reps or more weight) that is fine). I used to box squat and reached a (1 rep) max of 405lb a year ago. I stopped “ego lifting” and shifted to full squat and plateaued at 265 lb a month ago. My goal is to hit 315 lb full squat as fast as possible (efficient workouts plus nutrition plus recovery (sleep)). I workout in the mornings an hour after I wake up: I wake up, I eat a bagel, drink a protein shake, stretch, then work out. I started drinking Gatorade during my workouts to avoid headrushes (I plan on trading off to a different drink due to bad reviews on Gatorade). I drink a protein shake after my workout stretch and then just consume lots of carbs and protein throughout the day with balanced diet (including dairy, veggies and fruits). In my case I’m under the impression eating too much is better than not eating enough.

I sweat but no where near marathon levels. The only reason why I want electrolytes is because of head rushes during my workouts plus to avoid excessively clear urine throughout the day (I drink good amount of water).

With this new information would you still suggest Heed or Endure performance/ I’m thinking these are name brand goods. Are there relatively cheaper good subsitutes you are aware of that would fit my needs (avoid headrushes during workout and prevent mineral loss throughout the day)?

Trent
on January 27, 2015 at 8:34 am

PS: I drink lots water because I’ve heard that keeping the muscles well hydrated not only improves performance during lifts but also speeds up recovery. So far this has been true for me.

Alex Swanson
on January 27, 2015 at 9:01 am

Hi Trent,

Yes, with that information in hand, Heed would be the best fit for you. Price wise and quality, I would say that getting the Heed in bulk and diluting it will make it more economical while being effective for your needs. Unfortunately with most cheap substitutes, you get cheap/harmful ingredients. Since you are focusing on performance, it is definitely worth the cost to help you reach your goals.

Trent
on January 27, 2015 at 11:03 am

Thanks for the replies, I appreciate the info. I’ll update you when I hit 315 (hopefully by 2-4 months).

Nicole
on February 5, 2015 at 12:09 am

Hi, I have been diagnosed with hyponatremia and since I have no known cause what’s causing it my Dr has limited me to 1 glass of water a day. She told me to drink other electrolyte drinks instead and I noticed Gatorade and powerade is awful for you with how much sugar they have. Is there something that’s better with lower amounts of sugar? I’ve discovered vitalyte and love the light taste of it. I just wasn’t sure if there’s something that tastes as good that might be better but isn’t going to cost a ton of money. Thank you!

Alex Swanson
on February 6, 2015 at 1:27 pm

Hi Nicole,

If you are drinking it throughout the day without exercising you probably want something sweetened with stevia or lo han guo to avoid excess sugar. You can use Ultima, but add a pinch of sea salt since is too low in sodium for you. Or the Vega Electrolyte Hydrator, just dilute it quite a bit so the flavor isn’t too strong. The most affordable option would probably be to use the Endure Electrolyte Drops, and the juice of 1 orange wedge or lemon wedge for flavor.

Ryan
on February 9, 2015 at 9:45 am

Hi, I recently started playing basketball and I am going to the point of exhaustion and sweating a ton to where my mouth is bone dry. I admit, sometimes I can barely catch my breath. The last three times I’ve played I have gotten a migraine. I did some research and some believe it is due to lack of proper fluids and food before, during and after playing (usually a hour at a very high pace). Do you have any experience in this or recommend any type of plan? Thanks

Alex Swanson
on February 11, 2015 at 9:30 am

Hi Ryan,

Yes, it could be as simple as dehydration due to a lack of electrolytes. The migraine is a clue to that. I would need to look at a food diary and your fluid consumption to give a more accurate answer, but the first step I would recommend is trying one of the electrolyte drinks on this list before, during and after playing. You also will want to try have a protein shake with some fat and carbohydrates afterwards to prevent a low blood sugar crash which could also be occurring. Here is the article on the protein powders I recommend.

John B
on March 3, 2015 at 9:52 pm

I’m low on electrolytes because I’m taking Indapamide Hemihydrate
I know I should ask my doctor but he won’t be bothered. What can I drink that has some good old fashioned electrolytes? Not too much but enough. Thak-you for your time.

Alex Swanson
on March 4, 2015 at 4:01 pm

Hi John,

If you are exercising regularly, then Heed is a good fit. Electrolyte Energy Formula is good for moderate activity. Ultima is a good fit if you have blood sugar issues. For just straight electrolytes to add to your water without anything else, the Endure drops are the best fit.

tiffany
on March 23, 2015 at 10:43 am

I am interested in using a supplement like the hammer fizz that you show here but don’t want Stevie extract. Is there something you could recommend? I’m just wanting the electrolyte aspect not a carb or protein sup. I like that the Fizz has a good spectrum of electrolytes vitamins just not a fan of Stevie or fo-sugers.

Alex Swanson
on March 24, 2015 at 2:20 pm

Hi Tiffany,

Hammer also makes capsules called Endurolytes, and Trace Minerals Research makes drops called Endure.

jeni
on April 5, 2015 at 9:11 am

Hi Rick,

I’m a bit confused on your rating of NUUN active. It does contain vitamin C. Is it not a high enough concentration or did the product not contain it when you reviewed it in 2013. Thanks! Great article 🙂

Alex Swanson
on April 6, 2015 at 9:27 am

Hi Jeni,

You are right! The NUUN Hydration does contain vitamin C, and it is the one that contains sodium benzoate. I’m not sure if this changed or I somehow missed that, but consider this article updated. -Alex

Joel
on June 17, 2016 at 8:46 am

Alex,

I was comparing the list of ingredients of the “New & Improved” Nuun Active (Lemon+Lime flavor) with the ingredients you listed above – still finding Citric Acid but not Sodium Benzoate nor Acesulfame Potassium on there? How does it place considering the apparent change of composition?

Cheers!

Alex Swanson
on June 17, 2016 at 9:14 am

Hi Joel,

It looks like they updated their formula to remove those ingredients. Awesome, thanks for letting me know. I will take NUUN Active off the worst list.

The ingredients look clean and the dextrose level is very small (shouldn’t cramp). It has a very high sodium level, higher than SaltStick (360mg vs. 215mg for Saltstick), so it should be used for heavy sweat endurance races in the heat. It is missing chloride. I think it would be a good product if they lowered the sodium content and added chloride. If you try this one, let me know what you think.

kim
on April 5, 2015 at 9:13 pm

Hi Alex,
I’ll be embarking on a bikram (hot) yoga teacher training and will be doing yoga 11x per week for 9 weeks. I’ll be in Thailand so I won’t readily have access to supplements – what would you recommend I take with me from the states? I currently take corvalen for fibromyalgia. I’ll need great endurance, speedy recovery, and high performance, and willbe sweating ALOT for 9 weeks. I don’t like Ultima as stevia and other sweeteners upset my stomach, but I’m fine with sugar. And because I’ll be in Thailand I won’t be able to eat lots of fresh fruit or veggies because of bacterial contamination.
Thanks,
Kim

Alex Swanson
on April 6, 2015 at 10:36 am

Hi Kim,

Due to that climate and hot yoga, I would test out the SaltStick capsules and see how you feel. You will be losing a lot of sodium along with the other electrolytes – and since you have fibromyalgia – you also want to make sure you are getting enough magnesium (malate or citrate/malate are best). I would definitely take advantage of fresh coconut water there as well for a fuel and additional hydration source.

JC
on April 6, 2015 at 1:52 pm

I’ve been using Vitalyte since its ‘ERG’ name days (late 60’s). I’ve found it to be the drink that works best for me. I’ve recommended it to other runners and bikers, and most begin using it. I had an experience a few years ago when a college age runner collapsed at the finish of a trail relay in high 90’s deg weather. He was not responding, and an ambulance was called. I had the race folks give him the remainder of Vitalyte in my water bottle. Within about one minute he was up and coherent. He was checked by the ambulance folks when they arrived and deemed ok (no ride to the ER or an IV needed). Vitalyte lived up to its reputation as an ‘oral IV’.

Hi Alex. I just found this site today and love it. My husband gets leg muscle pain that wakes him up at night. It isn’t pain like charley horses. I was looking for something that may help that doesn’t contain sugar. I was reading about LyteShow. Would you recommend this product?
Sandra

Alex Swanson
on April 26, 2015 at 8:48 pm

Hey Sandra,

Glad you like it! It sounds like he may have a classic magnesium deficiency. You can try Lyteshow. It has the same source as Trace Minerals Research, which are iozined minerals from the Great Salt Lake. If that doesn’t do it, you might want to consider Magnesium Citramate.

Kevin
on May 9, 2015 at 8:28 am

Hey Alex,

Great article! Just wanted your advice when it comes to what electrolytes to go with. I lift 3 days a week, usually moderate weight, minimal breaks, high intensity training. Other days I’m in active recovery through basketball or tennis. I’m looking for a product that I can take during games/matches and lift session. Thoughts? Thank you

Alex Swanson
on November 4, 2015 at 12:01 pm

Hey Kevin,

Very sorry, but I responded to a comment that I thought was yours and just noticed it was placed in another article! Thanks for the feedback. Heed would probably be the best one to use for everything. Personally I like to dilute it more during lifting and use the regular serving size for sports.

Bob
on May 18, 2015 at 9:31 pm

What would you recommend for a person going to Haiti and will be working outside during about 90-100degree temp?

Alex Swanson
on May 19, 2015 at 9:23 am

Hi Bob,

I think for that situation, the Saltstick electrolyte capsules are going to be the best option.

Phil
on May 19, 2015 at 12:21 pm

Hey Alex,

Great insight into each drink. I am ramping up training for my Fall marathon and will be running many hours/miles in the heat of the summer down here in North Carolina. I am 6′ 3” 185 lbs and sweat a lot (definitely more than average). On my long runs I am usually soaked toward the end and can feel my body becoming dehydrated sometimes. I realize this is the nature of the beast with running in warm temps for hours on end, but I was wondering what product(s) you think would be best to combat this? I’ve been using Gatorade Endurance & GU’s for the last few years of training, but am thinking an alternative might be better.

Alex Swanson
on May 19, 2015 at 1:09 pm

Hey Phil,

I just added the results to this article from a double blind placebo study done in Spain published just a few months ago. They found that adding the salt capsules (Saltstick) in addition to a sports drink resulted in athletes in a Half Ironman finishing the race 26 minutes faster than the control group. I know that sports drinks typically have lower sodium levels because too much would ruin the taste, but it needs to be higher to successfully replenish the loss. So combining Heed and Saltstick might be the optimal combination for endurance races with heavy sweat loss. You can see more details under Saltstick in this article. Good luck in the marathon! Keep me updated.

I just found this website and your comments last night and have found them to be very informative and was wondering if you could help me.

I am an endurance athlete, and started triathlon just over 3 years now. Over the past 3 years, I have done a handful of Sprints and Olympics and two Half Ironmen and am getting ready for Mont Tremblant Full Ironman, in Canada, in August 2015.

I am SERIOUSLY cramping in my legs…calves, quads, hamstrings, shins…you name it, when I swim, but biking and running is okay, they spasm a bit, but manageable. The cramps are so debilitating in the water that I thought I was going to drown the other day, as both calves cramped at the same time and I needed assistance from a team mate. Without her, I don’t know what I would have done.

I have been to my GP and PA and even an orthopedic specialist. Blood test show all, thyroid, magnesium, potasium is normal except iron, ferritin levels very low (19). I am taking iron supplements now as well as 250mg Magnesium Citrate (twice daily).

If I can’t get through the swim I am DONE! (I am not a quitter)

I try to drink 64 ounces of water daily, however it doesn’t always work nor does it help and now realize there is not enough electrolytes in water. I have been drinking when I train, Coco Hydro Sport Plant Based Electrolyte Drink Mix (powder form) and taking SaltSticks when I bike and run.

What can I do to stop the leg cramps. I am at a loss, freaking out that I will DNF the race and that is NOT me!!!!!

What is the best electrolyte drink for me and what else can I do? Should I be drinking an electrolyte drink daily? I’ve been told you don’t store electrolytes and that won’t help?

I need someone’s help….like you!

Please, Please, Please let me know what you think and I will be FOREVER indebted to you.

Thank you in advance and GOD Bless, Scott R Van Horn

Alex Swanson
on May 21, 2015 at 4:45 pm

Hi Scott,

Wow that sounds extremely frustrating. Without knowing more about your diet and health history, I’ll do my best with the information you have provided. The only clue I have is the very low ferritin levels, and endurance athletes lose a lot of iron. The target intake is about 30% higher intake than normal. Ferritin is the storage of iron, and iron transports oxygen through the blood. B12, B6 and folate are the main nutrients needed along with iron/copper for red blood cell production. Low iron causes anemic hypoxia (low oxygen), elevated nitric oxide (NO) and increased lactic acid. The spasms might be severe oxygen deprivation when the body is failing to send sufficient blood and oxygen to the muscles. Swimming requires blood and oxygen to circulate to every working part of your body from head to toe, which is probably why it becomes most evident then. The hypoxia creates considerable oxidative stress/pain by NO, hydrogen peroxide, superoxide and peroxynitrite. Catalayse and peroxidase are example enzymes that need heme iron to successfully breakdown hydrogen peroxide to stop the inflammation. In other words, your iron/B-vitamin status are most likely playing a major role.

The following should be approved by your doctor. Your B12, folate, B6 and iron levels need to be optimized from eggs, liver, red meat and lots of leafy greens. Vitamin C supplementation (requirements also go way up) and vitamin A (cod liver oil or wild salmon oil) should be added with the iron to increase retention and improve recovery. Cordyceps should be considered due to their role in inhibiting hypoxia induced oxidative stress. Switch to Magnesium Citramate which is more effective for muscle health, and you may require higher amounts (6-9mg per kg of bodyweight). I would recommend Heed over your current drink because you need more carbohydrates than you are getting from that drink. The Saltstick capsules are excellent. Make sure you are getting enough protein for proper recovery. For regular water, add the Trace Minerals Concentrace drops and don’t go overboard with water consumption when you aren’t training.

This is the best I can do with the information given. There is always an answer and hope this helps!

Do you have any information from USADA on your recommended products? We are an Olympic Development Program out of Tampa, FL. We spend over three weeks in June/July in Colorado Springs, CO at National Championships. The events last from 0800-1700 and we are outside all day long, competing periodically. What would you recommend for fuel and hydration for athletes ages 12-20?

There are many variables depending on their diet, two different climates that increased hydration needs, individual constitutions/age, type of training/events to give a broad recommendation. Would you be able to provide me more information regarding their diet and the type of training they will be doing?

David Scott Allen
on June 1, 2015 at 8:57 pm

Any word on Pedialyte or other sources favored by Ultramarathoners?

Alex Swanson
on June 5, 2015 at 6:35 pm

Hi David,

I just added Pedialyte to the worst list. It uses sucralose, which is detrimental to intestinal bacteria. GI issues are not something you want while competing. It is lacking magnesium and calcium, with magnesium being a major priority to prevent muscle cramps. And it uses food dyes that studies have found to inhibit mitochondrial respiration; how you generate energy from nutrients. That’s a pretty big deal and a commonality a lot of these drinks share.

Jason
on June 3, 2015 at 5:55 pm

Flame retardant yes it is ..but the worst part about BVO us is ability to strip all the Iodine out of you body casing you thyroid to not work so just think Chemically induces AIDS when you think about Bromine. Let me tell you from experience if you get to that point with BVO you not going to make it ..Why because at that point you have a fungal infection so bad from the yeast naturally present in you body and you wont know what to do ..You go to the doctor and guess what American Doctors pretend there is not such thing as fungal infection. You’ll believe them …and keep getting worst and worst and they will continue to make $$ off you all the while telling you they dont know what wrong with you.. And then eventually you pass

linda
on June 10, 2015 at 10:17 am

I was so surprised to read your article and list of best and worst electrolyte drinks. I am 68 years old, active and was just diagnosed with Orthostatic hypertension. I read the comment by someone else with the same problem at the beginning of the comments list. My cardiologist recommended all the sports waters and Nuun tablets from the worst list! Coming from a family of medical people, I realize they don’t get very much if any education on nutrition. My question is: where do I purchase the products on the best list. I travel a great deal and won’t have reverse osmosis water when I’m not at home. Is one of the sports drinks less bad than others?

Alex Swanson
on June 11, 2015 at 11:08 pm

Hi Linda,

The products on the best list can be found at Amazon, and some may be found in stores like REI or Whole Foods. If you are traveling, I would consider running the Hammer Endurolyte Fizz tablets by your doctor.

Tania
on June 10, 2015 at 9:34 pm

Hello! My husband is a welder and spends 10-12 hours a day in the 90*+ weather. What would you suggest for him? Also, if no pedialyte, what do you use? I have a 17month old and a 5 year old. My 5 year gets dehydrated fairly quickly, even when he isn’t sick.

Alex Swanson
on June 11, 2015 at 10:38 am

Hi Tanya,

Check with your doctor first, but Ultima should be a good replacement for Pedialyte for both the 17 month old and 5 year old. Your husband would probably do best with Heed or the Endure Electrolyte drops.

My husband and I are going with a youth group on a pioneer trek reenactment at the end of July. We will be walking 6 miles, then 10 miles and finishing the last day with 14 miles. What would you recommend for hydration for these long, hot days? Thank you!

Alex Swanson
on June 19, 2015 at 2:47 pm

Hi Rebekah,

I have found that the Hammer Endurolyte Fizz tablets work best for long hikes. They are light, take up very little room and are easy to add to your water bottle. Also unlike powders, you don’t have to worry about it spilling. That sounds like an incredible adventure!

Tim
on June 22, 2015 at 5:15 pm

I just came across this article. Is there an update in the works? There are several new products on the market (i.e. Gatorade Endurance, Skratch Labs, Osmo Nutrition, and Inifit Nutrition). Do you have recommendations for athletes with high sweat rates/salty sweaters?

Alex Swanson
on June 23, 2015 at 9:46 am

Hey Tim,

Yes I make updates monthly. Formulations are always changing and new products are constantly hitting the market. I take time to research and test products before I decide to include any new ones in the best or worst section. If they are close to other products that I have already mentioned, I do not include them. Gatorade Endurance for example still has a combination of sugar, yellow #5, natural flavor that I suspect may have MSG (hard to determine since it is protected information), and a small amount of magnesium oxide. I’m trying to get all companies to stop using magnesium oxide in their formulations and switch it to more absorbable forms. For athletes with a high sweat rate, I recommend combining Heed and Saltstick, which has the research I just added last month under Saltstick to back it up.

Jerry
on June 22, 2015 at 7:56 pm

My wife had a kidney transplant 3 years ago, and has frequent bouts of dehydration and cramping. She drinks a generic Pedialyte product for replenishment. Can you recommend a better product? A friend recommended Scivation Xtenz for her, are you familiar with this product? Thanks for your help!

Alex Swanson
on June 23, 2015 at 2:22 pm

Hi Jerry,

Was your wife given electrolyte guidelines by the physician? I would request this to understand her requirements which would help me choose the best option for her. I wouldn’t recommend Scivation Xtenz. It also uses sucralose, artificial flavor, acesulfame K and food dyes.

andy
on June 24, 2015 at 7:44 am

Hi just a small thought that might improve the article, could you put the rrp or £ per serving, per 100g etc for each of the drinks you mentioned (just to compare prices)? I suspect that most people choose gatorade and other sports drinks simply because it is cheaper, more visible and tastes nicer than most alternatives. I personally don’t have a huge amount of money at my disposal so the cheaper the better for me 🙂

Also you didn’t mention lucozade which is the one I usually use.

Alex Swanson
on June 24, 2015 at 8:50 am

Hey Andy,

Sure, great idea. I actually did an analysis of this before and I believe that the Endure Electrolyte Drops under the PaleoEdge drink is the most economical. You could just add the drops to water or add juice of a lemon wedge to simplify it. You get 48, 32 oz. servings for $13.74 US on Amazon with free shipping. That comes to roughly .28 cents a serving. Depending on our workout and climate, you may only need 16 oz. which would put it down to .14 cents a serving and providing 96 servings.

I haven’t been able to find a clear label for Lucozade online, and I don’t believe it is available in the US unless you order it from Amazon. If you have a label, I would be happy to take a look at it.

andy
on June 24, 2015 at 4:25 pm

Cool thanks Alex 🙂 I bought the Lucozade as a 4 pack and unfortunately the ingredients list must be on the cardboard packaging (which I threw away) since I can’t find a list anywhere on the bottles. I will go out tomorrow and get some more so I can check the cardboard. I will need them anyway until my Endure Electrolyte Drops arrive 🙂 I’ll get back to you as soon as i can. (Also if you know how to upload images to this site then I can take a picture of it)

By the way I live in England where Lucozade dominates the market place (at least I think it does), Gatorade is much more difficult to come by for some reason.

Hope this helps, if you need anything else about lucozade let me know (you have my email from the reply)

Alex Swanson
on June 25, 2015 at 5:41 pm

Hey Andy,

Thanks for supplying the ingredients. This is one I would definitely avoid, mainly due to aspartame. There are many studies on aspartame, but here is one that I have referenced before. “Despite intense speculations about the carcinogenicity of aspartame, the latest studies show that its metabolite – diketopiperazine – is carcinogenic in the CNS. It contributes to the formation of tumors in the CNS such as gliomas, medulloblastomas and meningiomas. Glial cells are the main source of tumors, which can be caused inter alia by the sweetener in the brain.” You can read more in that study about other issues the metabolites of aspartame cause including excitotoxic effects on the brain. Stick with the Endure!

andy
on June 25, 2015 at 9:27 pm

Wow thanks, it staggers belief that something like that is still allowed without a warning of some kind. Looks like it’s just plain water until my drops arrive next week.

I’m so glad I checked out this article when I joined up with my gym (there was a link on their site) 🙂

Gene
on June 25, 2015 at 7:29 pm

In regards to Heed. Down the road you’re going to find that all this maltodextrin in products is really bad for you. It starts out as a natural product and ends up being a highly processed man made carbohydrate.

Alex Swanson
on July 1, 2015 at 1:15 pm

Hey Gene,

My concerns are very low for athletes who need an easy to digest, high glycemic fuel source that gets utilized quickly. However I think your point is valid for its use as a ubiquitous additive in processed foods for sedentary individuals due to its high glycemic value or possibly those with digestive disorders.

There is research comparing maltodextrin, dextrose, sucrose and fructose for athletes. For rigorous exercise and endurance, maltodextrin (glucose polymer) is superior for emptying the stomach faster than simple sugars, sustaining blood sugar without crashes, calorie absorption rate, glycogen absorption rate and the least likely to cause gastric distress.

Geena
on February 29, 2016 at 6:59 am

Gene, I think you are correct about maltodextrin. I have been using a respected electrolyte powder (I also have a very healthy diet) and have also been working on narrowing down why I have been urinating far too much (no diabetes) and having signs of chronic low grade dehydration. I am beginning to seriously suspect maltodextrin as a possible culprit.

It’s a 4-6 hour sustained electrolyte tablet that release electrolytes over 4-6 hours. A lot of people using the product are marathon runners, triathletes, etc.

We would love to send you over a sample if you’re interested in checking it out for yourself, or for your blog. Just check out our website and shoot us an e-mail.

– Mike

Wally
on July 4, 2015 at 12:16 pm

A new hydrating product on the market is called “MotivePure.” I am trying it out, and wonder if you can check it out and report your findings on this one on your blog. I would be interested in your take on this product.

Also,I supplement with DMG daily. Do I need to also add electrolytes to my water? Another issue is that I add trace minerals to purified water at home for regular water consumption. I never drink tap water, only reverse osmosis purified water out of a 5 gallon jug delivered regularly to my home. With the daily addition of trace minerals to my water, am I already getting sufficient electrolytes?

Alex Swanson
on July 5, 2015 at 12:43 pm

Hi Wally,

I looked into MotivePure, and it uses potassium benzoate. Like sodium benzoate, potassium benzoate in the presence of ascorbic acid, heat and light creates benzene (carcinogen). While the levels of benzene generated are reported to be low according to the FDA, the total amount consumed may be higher in something like an electrolyte drink. However I didn’t see ascorbic acid added in any of the products, so the risk is most likely low. It is missing chloride, and the amounts of magnesium/calcium are not listed. I also do not know your level of activity, which would determine if that level of sodium is too high for you.

If you are using reverse osmosis water with added trace minerals (depending on the product) – and you have a good diet – your electrolytes will most likely be well maintained. If you engage in strenuous endurance exercise or you feel fatigue/dehydration, or get muscle cramps or headaches, then you may require more.

Patrick
on July 5, 2015 at 9:47 pm

Hi Alex,

I practice sports that are mainly stop and go type (soccer, ball hockey, etc ..) so there in dead time and/or changeup. The time can vary from 1 to 3 hours. I am a heavy sweat and I definitly have difficulty recovering after the activities and I often find myself with a feeling of heavy legs in the end.

I try to drink as much water as possible and solutions like Gatorade does not work (so I stopped to buy).

What type of product / solution would be the most helpfull for so-called recreational activities at medium intensity for a high sweat.

Thank you for your time.

Regards.

Alex Swanson
on July 6, 2015 at 9:27 am

Hi Patrick,

If you are experiencing heavy sweat loss for medium activity sports, you may want to make sure your diet isn’t too high in sodium while being too low in potassium, magnesium and calcium. This is how heavy, salty sweat loss can occur in medium intensity sports unless you are in a hot and humid climate. You also want to make sure you are getting enough quality protein and carbohydrates post-workout (think whey protein and banana), which can affect recovery. A carbohydrate energy source is important for sports, so Heed would be my first choice to test out.

Trey
on July 13, 2015 at 6:31 pm

I am budding triathlete and ran across this article while researching recovery supplements. Just when I thought I was starting to understand some requirements needed for recovery I started reading the questions and answers section and now I’m seriously confused. I guess for starters I’m having a hard time understanding the difference between what the body needs for recovery versus what what it needs for fueling during training or a race and the supplements for each I’m in need of both but I’m assuming the requirements are different and the supplement products used are different. It seems the more I think I learn the more questions I have.
I’m 6’0″, about 230 lbs, and very heavy sweater. In the few months I’ve been training the fat has melted away and I’ve already lost about 20 lbs. Up to this point I’ve been using water, the protein on your worst protein list, an electrolyte drink on the worst electrolyte drink list, and just plain hardheadedness to get though my workouts. HELP!

Alex Swanson
on July 14, 2015 at 4:15 pm

Hey Trey,

I appreciate your honesty! Great job on the current weight loss so far. It is easy to get confused on recovery and fueling. I’ll give you a quick guide for clarification.

Depending on your goals and training, this will determine your protein/fat/carb ratios. Too many carbs can put on excess weight and make you feel lethargic, and not enough can affect endurance. It is better when the carbs come from nutrient dense foods like sweet potatoes and watery fruit like oranges and watermelon, but rice and rice pasta may be required depending on the training and recovery. If you find yourself dragging during workouts, do an inventory of protein/fat/carbs/electrolytes/hydration/sleep. For light training days, I would use the Endure Electrolyte Drops in water. For heavy training days over the 1.5 hour mark where you will need a fuel source and are sweating a ton, I would use Heed and Saltstick (as needed).

For optimal recovery, your body needs 8 hours of sleep, high quality protein (whey is an easy one post-workout), anti-inflammatory compounds found in fish or fish oil, vitamin C, electrolytes with a higher emphasis on magnesium, and zinc.

That should give you a solid foundation. Let me know if you have any more questions, happy to help.

Trey
on July 15, 2015 at 4:41 pm

Alex,

Thanks so much for the great info. It definitely gives me a good start. One more question, though. How do I determine what the appropriate ratios of protein/carbs/fat/etc. are? As I’ve gotten older and my middle has gotten wider and with all the misinformation out there I’ve become fat/carbs averse. But with my workouts getting longer and longer I know I need crank those up. I just don’t know to how high.

Thanks again,

Trey

Alex Swanson
on July 17, 2015 at 10:27 am

Hi Trey,

There is a lot of debate out there about low-carb training vs. high carb training for endurance athletes. The truth is, you can do both and be successful. This comes back to your goals and individual needs, and if you want to go the low-carb route for weight loss you have to put a larger emphasis on protein and fat intake (don’t be afraid of fat). I would recommend sticking with starchy and regular vegetables, fruit and Heed for your carbs, with very little grain.

Protein: For protein in grams, the formula is 0.8 to 1.0 per pound of lean body mass (calculation subtracting body fat percentage in pounds). Excess protein is converted to glucose, adding more stored glycogen.

Carbohydrates: The simple formula I use is with grams instead of set percentages. If your goal is weight loss while training, the base aim for carbohydrates on resting days will be around 100 grams, and around 150 grams on training days based on your performance. Scale up slowly if you need more.

Fat: The easier way to think about fat is to include it with every meal and snack (avocado, nuts, seeds, coconut oil, olive oil, butter, full-fat yogurt, eggs, cuts of meat with the fat). You need it to absorb the cardiovascular fat soluble vitamins (A,D,E,K) and the antioxidant carotenoid family. And unlike carbs and sugar, your brain has an off switch for protein and fat intake.

t
on July 18, 2015 at 8:14 am

Thanks for the great info, Alex!

Trey
on July 18, 2015 at 8:21 am

Thanks for the great information, Alex!

Suki
on July 19, 2015 at 1:11 pm

I don’t do sports, but I have chronic diarrhea and have trouble staying hydrated. I’m sensitive to soy, dairy/whey, and some fruits and vegetables. What would you recommend as a drink to carry around with me?

Btw, I do see drs., but across the board they recommend Gatorade, which I have always refused to consider. I take Ca and Mg 2x/day, and use salt. I worry about driving and whatnot (seldom do tunnels and bridges) because I sometimes feel like I’m going to black out (and have blacked out, but usually within minutes of stopping exercise).

When I go out I carry bananas, salty crackers and water, but if I feel really bad they take a while to kick in. It can be awkward to be stuck waiting, with a fuzzy brain, trying to figure out how to get home!

The WHO has a recipe on their website for a rehydration drink, but it’s really just sugar, salt and water. With all your options, what do you think is best for a non-athlete prone to electrolyte loss?

Alex Swanson
on July 20, 2015 at 9:05 am

Hi Suki,

Is it strictly electrolyte related, or is there a blood sugar component as well? What does the electrolyte range look like on your blood work? Knowing these two things will help me figure out the best option.

Suki
on July 20, 2015 at 11:07 pm

I checked, and recent fasting glucose and random glucose results are fine, if that’s what you mean. Ca, Mg, K, and Na from last January are also ok, but wouldn’t they vary?

My blood pressure sometimes goes down (used to check it at the grocery store after running)and I can see the veins in my hands shrink and disappear. I believe it’s just dehydration. However, I’m thin, so extra sugar or calories wouldn’t hurt. My dr. stresses that rehydration
requires more than just water, and then recommends Gatorade (which I told him is awful – but he’s a busy guy, doesn’t have time for details)!

Also, orange juice energizes me and candy bars don’t, so I don’t think it’s just about sugar. Unfortunately, I’ve had reflux for a year and can’t have acidic drinks anymore because they burn my esophagus.

My drs. are conscientious enough, but getting by on a daily basis is left up to me.

Alex Swanson
on July 21, 2015 at 11:42 am

Hi Suki,

Yes, I wanted to make sure that hypoglycemia wasn’t also occurring. The electrolytes do vary on blood work. Since your situation is actually similar to an athlete losing a lot electrolytes, you can approach it in a similar way. I would recommend using the SaltStick tablets as needed and drink coconut water throughout the day (choose one from the list above). You will need to have your doctor dose the Saltstick capsules for you and review this program first. Coconut water is an excellent source of potassium, bringing up the levels you may need in combination with the Saltstick. It tends to cause cramping for endurance sports, but for your situation it would be the perfect source of energy and electrolytes. Test this out and if it is not working for you, let me know and I’ll come up with a second solution.

Cate
on July 21, 2015 at 10:20 am

Thanks so much for this post! I’ve been reading through all the comments to see if my questions have been answered and have found some with similar situations, but wanted to ask specifically. First, do you have experience with Pure Sport? We were considering trying it. My son, 18, is 6 ft. tall, weighs approx 165-170, and is a competitive shooter. He is often out in the heat and humidity at matches all day, sometimes running stages, and often for 8-10 hours or more. He also has hyperhydrosis, so he sweats profusely; and he has dysautonomia. His doctors have told him to take salt tabs and to drink electrolyte drinks. He also works outside, so just on a daily basis he has trouble staying hydrated, but when he shoots in a match, it is especially difficult – and most of the matches take place along the US Gulf Coast, so it is very hot and humid. Do you have a regimen that would help him, pre and post; and which elec replacement do you think would be best for his extreme sweating? Thanks so much for all the help!

Alex Swanson
on July 21, 2015 at 3:54 pm

Hi Cate,

Yes, I am familiar with Pure Sport. Michael Phelps has been a part of endorsing it, however I wish he did some research on it first. It contains sucralose (which I have written in depth about here) and FD&C (artificial colors without stating the numbers). Whey protein is excellent post-workout, however when used during exercise it can produce too much ammonia, leading to muscle fatigue.

I would agree with your doctors that an electrolyte drink and salt tabs are the best approach, however you want the salt tabs to contain more than just salt. I have found Heed and Saltstick (contains more electrolytes) to work very well together. Keep oranges and watermelon on hand during breaks along with his other nutrition regiment. Use whey protein post-competition for recovery. Run these suggestions by your doctor to make sure they are in agreement for his current conditions.

Cate
on July 21, 2015 at 4:11 pm

Thanks so much! What do you recommend as the correct proportions for pre-match meals?

Alex Swanson
on July 21, 2015 at 4:22 pm

That will take some experimentation to dial in, but as a pre-match proportion I would try doing 1 capsule with a meal, then 6-8 ounces of Heed 30 minutes before a match.

For migraines my doctor prescribes 800 mg of IBProfin followed by a 32 ounce sports drink of any type. I am looking for an option without the sugars and artificial ingredients while trying to keep costs down. Do you have a recommendation what to try ?

Alex Swanson
on August 5, 2015 at 9:16 am

Hi Laurie,

In your case, you will actually want something weighted more towards calcium and magnesium. The best one is called Gerolsteiner, a sparkling mineral water that has the full electrolyte profile including bicarbonate which is lacking is most electrolyte drinks and has some impressive qualities. After doing some traveling and testing out different mineral waters in each area, this one had the most impressive profile and taste. I have been using it successfully with clients that have issues with headaches, nausea, digestive issues and dehydration. Usually you can find the glass liter bottles in Trader Joes or Whole Foods, if not the smaller versions online are the way to go.

Dara
on November 26, 2015 at 7:31 pm

My 11 year old son has migraines and is supposed to drink 32oz of water and 32 oz of Gatorade for electrolytes daily. Obviously I am looking for something healthier to replace the Gatorade. The Sparkling water you mentioned is quite pricey. Do you know of anything else affordable that a child would be willing to drink?
Thank you

Alex Swanson
on November 30, 2015 at 9:06 am

Hi Dara,

Wow, that is a lot of fluid for an 11 year old. You can also find Gerolsteiner in a glass liter size at certain grocery stores for about $1.49. For migraines, magnesium and calcium are really the most important minerals for it. I would consider getting the Endure drops and adding it to water. That is the most cost effective option and gives him the extra magnesium.

Urtmurt
on August 11, 2015 at 9:46 pm

Hi, this is a nice review and I agree with your 1 and 2 places but I am really confused about Ultima.
I researched it because its served at the Portland Marathon but if one looks on their homepage it states to contain 5mg Sodium per serving. I dont understand what volume one serving is but if one assumes a glass of water then the amount of sodium is really low. I understand that its different for people drinking it all day but for an athlete a 5mg serving is laughably low and it would even be dangerous to drink it and think your replacing lost sodium.
Whats up with that? Did I misunderstand something?

Alex Swanson
on August 12, 2015 at 9:51 am

Hi Urtmurt,

Ultima is really designed best for people looking for a low sugar/carbohydate and sodium electrolyte drink. These are typically those who are lightly active but struggle with hydration, and want something sweet but need to be careful with sugar and salt intake. I would agree with you that it isn’t designed for marathon runners, and I think they are targeting the wrong demographic. So no you didn’t misunderstand anything! There are companies that believe that people have too much sodium in their diet, and therefore design their products to try and offset that intake. The problem is that you need to have a lower sodium intake to begin with to make a lower sodium drink work because you will lose less in sweat. For many people and hot conditions, a drink this low in sodium will come up short. If you are doing endurance events and sweating heavily, I would agree that this isn’t the best fit.

Urtmurt
on August 12, 2015 at 10:46 am

Thanks for the answer! Sounds reasonable and I can imagine its a good drink for what you outlined.
Still makes me annoyed at the Marathon organizers and somewhat at their marketing…

Doug Smith
on September 15, 2015 at 5:27 pm

Thanks for your comments, which motivated me to send an e-mail to the Portland Marathon asking if they’ll be serving any other drinks. Of course they won’t, but maybe you should send an e-mail as well just so they know that their clientele are raising important concerns they could address in the future. Sometimes race organizers are not current or former athletes and don’t “get it.”

Just for fun, I did some quick calculations for myself regarding how much sodium I might be in deficit for. Assuming I consume all ~2000 mg of the RDV of sodium the night before/morning of the Portland Marathon, and I lose ~920 mg of salt by sweating per hour (see: http://www.slowtwitch.com/Training/General_Physiology/The_Math_of_salt_loss_1093.html), for my roughly 2.5-hour marathon I would be in a sodium deficit of about 300 mg after the race. Not too horrible (I think), but this assumes I didn’t pee out a bunch of the sodium. Starting with 1000 mg sodium, I reach a deficit of 1300 mg! Way too low.

Standard Snyder mini pretzels (probably similar to what they’ll serve at Portland) have 12.5 mg sodium per pretzel, so a 300-mg deficit amounts to 24 mini pretzels, about one packet. Not too bad. 1300 mg deficit corresponds to 104 pretzels! No thanks. To be safe, I’m going to find a salt supplement.

I think I might

Alex Swanson
on September 16, 2015 at 8:39 am

Hi Doug,

I would be happy to send an email to the race organizers of the Portland Marathon. Consider it done.

Jason Rahlwes
on August 18, 2015 at 11:39 pm

Hi and thanks for a great resource-
Will you please look at “osmo” and “cerasport”? These are the 2 that I feel you should include here. Additionally, I’m writing an article on hydration and I’d like you to look at it and give me some feedback. I am a Bikram yoga teacher and bicycle racer since 94. I have also done a marathon and several half marathons. I want to write something for the students to read and help them more effectively rehydrate.
Thank you

Alex Swanson
on August 20, 2015 at 12:02 pm

Hi Jason,

I have looked at Osmo before, and the only reason I didn’t include it was because of the addition of folic acid (synthetic form of folate that has been found in studies to block folate receptors and is potentially problematic with cancer and MTHFR gene mutations). Granted it is a small amount, but there is a cumulative count occurring due to fortified foods. Everything else looks great including using the citrate forms of minerals. So it is in a grey area close to being in the “Best” if they remove the folic acid.

Cerasport only contains sodium, potassium and rice syrup. Brown rice syrup is where higher levels of arsenic have been found, and it is missing other key electrolytes. So I would pass on this one.

Jason
on August 25, 2015 at 12:17 pm

Thank you for your insight and dedication.

Jason
on August 27, 2015 at 10:56 am

Ps, I linked your article in my hydration article. I hope that’s ok. Let me know if not and I will remove it. I can send you a copy. Email jason_rahlwes@hotmail.com
Thanks

Phanos
on August 19, 2015 at 7:57 pm

My son will be turning 14 this November. He is playing competitive golf for many years now playing in the low 70s. He has been using powerade which I split 50/50 with water. I found that a lot of PGA players use nuun active which is rich in electrolytes. What do you think on nuun, if not what do you suggest? In addition, to add to it, he just completed a physical which indicated he is insuline resistant

Alex Swanson
on August 20, 2015 at 11:18 am

Hi Phanos,

I updated the article last week and just noticed that half the “Worst” section got deleted. So I apologize about that because NUUN is on there. I don’t recommend NUUN due to its use of acesulfame K, and sodium benzoate and vitamin C together. You can read under #9 now why.

I’m sorry to hear that your son is insulin resistant, but there are many dietary changes you can make that will help. I would recommend using either the Hammer Endurolytes Fizz, Endure or Lyteshow.

Phanos Pitiris
on August 20, 2015 at 9:56 pm

Thanks Alex. I do appreciate it. One quick question; how do you use the lemon, orange and cucumber to prepare the homemade electrolyte recipe you have under Endure/Lyteshow?

Alex Swanson
on August 21, 2015 at 10:36 am

There are a couple ways that I do it. An easy one for flavor is to just add the juice of one lemon along with the Endure or Lyteshow to 32 oz. of water. For the recipe I have listed, you slice each one with the peel and add it to 32 oz. of water. It tastes best cold, so adding ice is a good idea.

gwyn
on September 4, 2015 at 4:02 pm

Thank you for the excellent information and communications. I’ve never used any of these kinds of products but received info about something of interest in the mail called HydraBurst (800-972-1440). Looks good to me but is a bit pricey and am wondering your take on it, and if there may be other options. I would appreciate your recommendations on the matter. I am 71, in moderate condition. Have been a runner for 46 years, now run about 45 min 3-5 times /week and am an active gardener. I think dehydration is as issue (live in AZ) (also problems with nutrient absorption) and tend to get calf cramps in the AM. I’m already taking Magnesium Glycinate Chelate 800mg and Cal-Mag Butyrate 400mg and Ultimate Minerals (Green Smoothie Girl) on my doc’s recommendation.
Thanks so much for your consideration and response.

Alex Swanson
on September 6, 2015 at 10:38 am

Hi Gwyn,

HydraBurst is a zero sodium product. Since you are a runner living in Arizona, I wouldn’t recommend a product that doesn’t have sodium to replenish your loss when you sweat. I would consider Endure or Lyteshow. Both are much more affordable and will provide you with a balanced mineral profile added to your water.

Mark
on September 9, 2015 at 11:39 am

Great article .. wonder if you have had any news or experience with 1000 mg packets of Emergen-C which say has antioxidants and electrolytes and other good things..

I work in the sun in Arizona alot and go through alot of bottled water and started using this..

any recommendation on this product?

Thanks

Alex Swanson
on September 9, 2015 at 11:52 am

Hi Mark,

The Emergen-C electrolyte mix isn’t bad, however it is a zero sodium product and if you are sweating a lot you will want something that contains sodium.

John
on August 11, 2016 at 6:45 am

Alex, I don’t think Mark was asking about the Electrolyte mix, but the standard Emergen-C, Vitamin C packet that advertises Electrolytes. In the Vitamin C packet, there is Sodium. I also wonder about Dr. Price’s Electrolyte packets, where they advertise 72 trace minerals and electrolytes.

I ride enduro motorcycles, many times in high desert heat and sometimes for 8-10 hours a day. My legs and arms take a beating and at the end of the day or even in the night, I sometimes get severe cramps. The horrible one is the cramp/nerve issue that starts above the knee, up the groin, through the pelvis and into the lower back. That one can make me nauseas with so much pain. In the past the Emergen-C Vitamin C packets in my hydration pack and a couple more packs at the end of the day…..has cured the craps. But I am wondering if Dr. Price’s or Vega is better.

Alex Swanson
on August 11, 2016 at 9:50 am

Hi John,

Thanks for clarifying that, I must have missed a follow-up comment. A lab testing in Canada found that Emergen-C contained only 332mg of vitamin C, not 1,000mg, and over 50% was sugar from purified fructose. I’m a big proponent of high quality vitamin C and wrote an article on it here, so if you want a high quality powdered vitamin C, I would choose C-Salts Buffered Vitamin C and use it post-workout for inflammation.

I grew up riding dirt bikes for long hours, so I know exactly what you are talking about. The Dr. Price would be a better option over the Emergen-C. It uses Concentrace from Trace Minerals Research, that company that makes Endure. It looks like they just add a little more sodium and potassium. Vega may not have enough sodium. 8-10 hours in high heat means you need to be getting more sodium. I would also consider extra magnesium supplementation in the form of Citramate or Glycinate. Electrolyte drinks tend to be on the low side with magnesium, and if severe cramps are occurring, supplementation before and after can help prevent it.

Alex Swanson
on August 11, 2016 at 10:01 am

Hi Mark,

John just clarified the product you were asking about. I just mentioned that testing for Emergen-C came up short with the vitamin C and the quality. If you want packets, the Dr. Price looks like a better option. It is similar to Concentrace or Endure by Trace Minerals Research, but with a little more sodium and potassium for heavier sweat loss. Vega is another option.

shannon
on November 7, 2015 at 5:07 pm

Hi Alex,
What do you know about Electrolyte Fizz from Bodytech? After reading your research and responses I’m worried that I may be taking an unsafe product.
Shannon

Alex Swanson
on November 8, 2015 at 11:36 am

Hi Shannon,

Yes I am aware of Electrolyte Fizz from Bodytech. I wouldn’t categorize it as an unsafe product, but I don’t agree with the use of isolated fructose, cyanocobalamin or folic acid. They blend it with Trace Minerals Concentrace, which can easily be used on its own or as Endure. If you want a fizzy drink, I would use the Hammer Endurolytes Fizz over this product.

Shaun
on November 17, 2015 at 2:44 pm

Good read. Ever hear of EFS drink mix? Be interested to hear your thoughts on this. Also Cher-amino by twin labs. I’m on a new vitamin amino protein regimen, any thoughts, recommendation? I’m 35 male. Trying to burn fat and build musle. Currently taking the collagen twice a day and then a whey Isolate with milk in the middle of the night with the amino and supplements both morning and night depending on what.

Alex Swanson
on November 17, 2015 at 3:34 pm

Hi Shaun,

I have heard of the EFS drink mix, and if your goal is to burn fat and build muscle, it is too high in sugar for your goals. This is especially true if you are using it for general workouts and not endurance training. I don’t recommend Cher-Amino by Twin Labs because it contains crystalline fructose as the first ingredient, artificial flavor, phosphoric acid (binds to calcium/magnesium), sodium benzoate and methylparaben and propylparaben. Parabens have been found to be mostly safe in studies from a carcinogenic standpoint, however a recent study hypothesized its link to obesity.

I would recommend reading the testosterone article for recommendations. Optimizing your testosterone with the right diet, supplementation and exercise will yield the best results.

Hi Alex. Great article. Lots of interesting comments. We actually offer an all-natural completely sugar-free, preservative free, electrolyte replacement that’s great for health conscious athletes. Would you like to sample it? Find out more about it on http://www.enduropacks.com/products/electrolyte-spray or write us directly.

Ian_SAfc
on December 12, 2015 at 12:00 pm

Isn’t Lyteshow just basically salt water ?

Alex Swanson
on December 12, 2015 at 6:17 pm

Hi Ian,

Lyteshow – like Endure – comes from the Great Salt Lake in Utah, and beyond sodium and chloride, it has magnesium, potassium and zinc.

Dom
on January 14, 2016 at 12:01 am

Hi Alex,

What a fantastic, intelligent article! I really respect your knowledge in this area and I would like to know your thoughts on coconut water as an electrolyte drink? I have developed a coconut water with protein beverage and would like to know if this drink would meet your standards of being a great drink like those in your ‘best’ list.

The nutritional information for the 450ml drink is: <1 gram of sugar, 2.4 grams of carbohydrates, 25 grams of protein, the electrolytes found in coconut water (Sodium, Potassium, Calcium, Magnesium, Phosphorous) as well as a mix of vitamins and minerals.

Thank you in advance,

Dom

Alex Swanson
on January 14, 2016 at 11:20 am

Hi Dom,

Thanks for the great feedback. I think coconut water is a great refreshing post-workout electrolyte drink. I’ve seen it cause cramping issues for many athletes during exercise. The same is true with protein powder. Too much protein during exercise will increase ammonia levels, and therefore can cause fatigue. Coconut water with whey protein would be best as a post-workout drink, or possibly in-between multiple events.

Dom
on January 14, 2016 at 8:13 pm

Thanks for your expert feedback Alex, I really appreciate it! If this drink would be best to consume between multiple events, would that mean things like half time during a sports match?

Alex Swanson
on January 15, 2016 at 9:41 am

Half time wouldn’t be enough time. More likely through multiple day events where there is an hour or more in-between competition.

Marie
on January 16, 2016 at 2:08 pm

Just wanted to ask, I occasionally have work (about 2 or three days a month) where i have to be outside in the arizona heat all day. I have had severe dehydration a couple of times and heat exaustion once. I drink plenty of water and i make to drink a lot leading up to those days but it still doesnt help. What do you recommend?

Alex Swanson
on January 16, 2016 at 2:31 pm

Hi Marie,

I have had the best success with the Endurolytes Fizz Tablets for people in Arizona. If you are training in high heat, Heed combined with Salt Stick is the best combination.

Katelyn
on January 17, 2016 at 7:45 pm

Alex-
Wow this article is fabulous. I read though it all including the comments. I am trying to be as natural as possible when it comes to consuming electrolytes. I have been drinking Ultima and I love it but I need something with higher sodium. I have a nervous system disorder and I have to drink 5L of Electrolytes a day and consume 5-10 grams of salt … This is extremely challenging! Any suggestions on something that will keep my body balanced? I’d be willing to make my own if needed I just need guidance! The doctors recommendation was Gatorade and Pedialyte, which is just disgusting. So. something natural, no dyes, or sweeteners, high in sodium?

You are thee best!

Alex Swanson
on January 18, 2016 at 12:52 pm

Hi Katelyn,

Thanks for the feedback, and yes that is definitely challenging! Without knowing more about your health condition and diet it is hard for me to determine the best formula in relation to the other minerals, as well knowing more about your kidney health and electrolyte homeostasis with high fluid intake. I would run the following by your doctor if their goal is for you to hit 5-10 grams of salt per day: Use 2 cups of organic chicken or bone broth daily (homemade or store bought, will range on sodium content. This recipe has 1104mg of sodium per cup). If making your own broth, keep it under 6 hours and avoid MSG in store bought broth so that glutamate levels are not too high which can be problem with nervous system disorders. Use 4 capsules of Saltstick 3x a day would which would equal:
2580mg sodium
1200IU vitamin D
264mg calcium
132mg magnesium
3150mg chloride
4200mg potassium

Continue Ultima for a wider mineral profile, and get 400mg of sodium (or more at each meal) from breakfast, lunch and dinner. This combination would hit 5,988mg. I would find out what the other electrolyte targets are from your doctor to design a more exact formula, but at least this helps you get a better idea of how to make it work.

Maggie
on January 25, 2016 at 1:21 pm

Hi Alex,
Great article, will forward to my friends.
I’ve been using a custom blend from Infinit, I thought I had found the magic blend for bike and another blend for the run, however I was hungry during the bike, stopped sweating and started to bloat during the run (140.6 race). It was a very hot day 95-100F and possibly I drank too much water during the run but something was not working with this energy/electrolyte drink.
Liquid nutrition also requires a fuel belt, I never licked those and last year I did my first 13.1 without one. Pinned my gels (Powerbar because they are the thinnest gels I could find) to my shorts, which worked well 🙂 . I don’t run 7 min/mi. so they weren’t flapping all over the place.

After reading your article I’ll go with the salt sticks.
What do you think of this combination, do you have suggestions when you don’t want to wear a fuel belt or hold a bottle?
Thanks so much!

Alex Swanson
on January 26, 2016 at 3:08 pm

Hi Maggie,

Glad you found the article helpful. My future father-in-law in an avid triathlete, and has won many races. He is a firm believer in following Tim Noakes recommendations, who believes that you should drink little and often, and is more concerned with over-hydration. As you experienced, over-hydration with water is something you want to avoid. Noakes is also a strong advocate of the Paleo diet, which has the advantage of optimizing blood sugar stability and training your body to run more on fat.

The problem I have with gels is that you don’t have much nutrient density. A better system may be to use Hammer Perpetuem on the bike, alternated with plain water. This would prevent excess hunger and stabilize your blood sugar. Then use Heed and Saltstick as your combination for the other portions of the race.

Unfortunately I don’t have a better suggestion for the fuel belt/bottle, but perhaps some other readers can weigh in!

Clark Bayles
on January 28, 2016 at 2:29 pm

Alex , Are you familiar with a new company SixNutrition? I am actually sponsored by them and use their Electrolyte drink Hydra Perform. I would be interested to know what you think. I have really been impressed with the results but respect your opinion.

Thanks

Alex Swanson
on January 28, 2016 at 3:23 pm

Hi Clark,

I took a look at their formula, and it has sucralose, red dye #40 and blue dye #1. It is mainly sodium with a little potassium, missing chloride, with a very small amount of magnesium. The caffeine added isn’t something everyone responds well too. In my opinion, this looks like a Powerade product with caffeine.

CRS
on February 3, 2016 at 9:34 am

This is great information, thank you.
What are your thoughts on Poweraid Zero Drops, I have this with my daily water intake.
Is there something better that’s a liquid concentrate with flavor?
I’d love to be able to purchase it by the gallon to lesson the cost trips to the store and lower the price, 3 fl.oz. isn’t cutting it.
Any help you can provide will be greatly appreciated,
Thank you.
CRS

Alex Swanson
on February 3, 2016 at 9:46 am

Hi CRS,

Not a fan of the Poweraid Zero drops due to the use of sucralose and food dyes. Yes, I have two suggestions. The first is to use the Hammer Endurolytes Fizz tabs which are flavored. The second, and most economical, would be to use Endure or Lyteshow drops, then add a splash of your favorite juice to it for flavor. Say, 15 ounces of water to 1 oz juice.

Hi Alex,
I am 64 years old, in good shape, and I workout 2 to 3 hrs a day, 3 days a week. I am 6ft 1 and weigh 225lbs. I will run 5 to 10 miles, and bench 225 with 10 reps amongst other routines at the gym. A month ago I worked out for three hours, and I sweat profusely, and later in the evening, while I felt really dehydrated, and I was a poweraide drinker, I had a Afib heart event , which last an hour. I went to the E.R. and spent two days in the hospital taking every heart test known to man, and the doctors said I was fine, but dehydrated. What would you recommend I take to avoid my dehydration, and again I really sweat profusely, and I really do not want to visit that weird beating in my chest. I have the green light to resume my gym madness.

Alex Swanson
on March 21, 2016 at 9:28 am

Hi Derek,

Yes, you definitely do not want to experience that again. Great stats by the way. The main mineral of interest with A-fib is magnesium. Along with an electrolyte drink, I would consider magnesium supplementation morning and evening as well because none of the drinks will provide enough for your needs. I wrote an article on magnesium here. Get your doctors approval.

Based on what you have outlined, the Hammer Electrolytes Fizz may be the most compatible due to the higher sodium content in balance with a full spectrum of the electrolytes, along with B6 for magnesium utilization. If your taste buds have been use to Powerade it will take some adjustment, but you’ll adapt. Keeping Gerolsteiner mineral water on hand for your recovery days would also be beneficial.

Jane
on April 3, 2016 at 8:03 pm

Hi Alex,
Where do yo rate e-Gel electrolyte energy gel?

Thank you,
Avid tennis player and fitness fanatic

Alex Swanson
on April 5, 2016 at 4:56 pm

Hi Jane,

The Mountain Rush E-Gel contains a combination of sodium benzoate and vitamin C, which under the right conditions can create benzene. The Vanilla Strawberry contains artifical flavors. E-Gel also only contains sodium and potassium, neglecting other electrolytes. It would make the “worst” list.

Sam
on April 12, 2016 at 12:09 am

Hi Alex, great article 🙂

I have a few questions (and rather than trawling through the comments, I figure I’d just be lazy and hope you might answer them directly here ^^)

Firstly, do your initial recommendations still stand? I note that the original article is coming up to 3 years in age, so I’m wondering if there have been any products that you would add to the list.

Secondly, I have a 2 day soccer tournament (3x 50 minute games spread over each day). As this is a really intense situation, what do you think would be the best source of nutrition (during the day between games) and source of recovery (after the first day, so that I don’t feel like death the next day)?

Many thanks!

Alex Swanson
on April 12, 2016 at 5:59 pm

Hi Sam,

Yes, the recommendations you are seeing were updated last summer, and I am always testing new products. So far, these have held their positions.

I’ve become pretty technical with sports nutrition now that I am doing genetic testing at Nutrition Genome, so I can only give broad recommendations. You want tried and true meals that you digest easily and keep your energy steady. This is different person to person based on your digestion.

During the day, an electrolyte drink, high electrolyte fruit (oranges, watermelon and bananas), trail mix, chia seeds, Yum Butter Organic Superfood Nut Squeeze butters (or a bar that is date and nut based like Lara Bars) are safe bets. If eating lunch, choose something that is balanced between protein, fat and carbs. Too much fiber can make you cramp and too much protein or wheat can make you sluggish. Avoid extremes.

Post-recovery after the last game with a whey protein shake that contains a banana, and a recovery dinner with steak or wild salmon, sweet potato or regular potatoes with butter, and spinach.

That should give you a pretty good template.

Sam
on April 13, 2016 at 11:46 pm

Many thanks for the reply Alex, I’ll keep your post recovery and snack recommendations in mind as they are fairly accessible for me.

In terms of Electrolyte drinks, I’m limited somewhat by my location as to what brands I have access to.

As I live in South Korea, the only real option for me are the brands that iherb.com sells, as they are the only English language health food / supplements website that services Korea (without sky-high postage costs).

From your list of recommendations, they only sell the Vega Sport Electrolyte Hydrator and Ultima Replenisher. Will these be satisfactory?

I’m wondering whether a higher mineral profile will be preferential as you mention in your article that “Heavy sweat loss equals a higher need for sodium and other minerals” and that is certainly the case with me – I sweat profusely during exercise (not due to lack of fitness, that’s just how my body reacts).

This tournament will also be played during the summer months in Korea, so it will be pretty intense and I will sweat buckets 🙂

Once again, thanks for your time and informative article.

Alex Swanson
on April 14, 2016 at 4:50 pm

Hi Sam,

In your situation, ideally you want something with adequate sodium and carbohydrates. It looks like iHerb carries both Vega and Endure. I would choose either one of these over the one you have listed, and keep adequate easy to digest carbohydrates on hand.

Pete
on April 21, 2016 at 11:48 am

Hi Alex,

I have twin 12 yr old boys that are pretty active in sports. I want to get them off the GATORADE type drinks. For there age what would you recommend for a non carbonated electrolyte drink ?

Alex Swanson
on April 21, 2016 at 2:07 pm

Hi Pete,

Heed would be excellent for them.

WaxMechaniK
on April 28, 2016 at 1:42 am

It’s worth noting that the article discusses Lucozade as having aspartame, when in fact it’s only the Lucozade Sport varieties that have aspartame or any other sweetener. The original Lucozade is a fizzy glucose-based drink that does not contain any sweeteners.

Alex Swanson
on April 28, 2016 at 9:11 am

Thank you for letting me know. I will update it.

Sudhir Potturi
on May 16, 2016 at 7:46 pm

Hi Alex – our hiking getting ready to do rim-to-rim day hike in mid June. We expect temperature to be high in the inner canyons leading to sweat and dehydration. Which drink do you suggest we take with this? In the past, we used hammer for long hikes and seemed to work for us. After reading your responses to others I couldn’t resist myself reaching out for your suggestion.

Thanks a ton!
Sudhir

Alex Swanson
on May 17, 2016 at 9:09 am

Nice! That sounds awesome. I have found the Hammer Endurolytes Fizz tablets to be the best match for long hikes in heat due to the higher sodium content vs. Heed. I also prefer the convenience of packing tablets and adding to your water. With powder, there is always the chance it will spill.

Steve
on May 19, 2016 at 4:11 pm

I’m looking for something for 100 mile bike challenges.. I get Muscle cramps really bad, debilitating is a good word for them, how ever Im type 2 diabetic and cant and wont drink any sugar. I also heard that artificial sweeteners also cause glycemic levels lever to spike. What should I be drinking and eating on these rides? Thank you in advance, great article

Alex Swanson
on May 20, 2016 at 8:53 am

Hi Steve,

I would consider the Hammer Endurolytes Fizz, which uses stevia, a plant extract that studies have found to be beneficial for diabetics. The other choice would be to use the Endure or Lyteshow drops and add it to water. I would highly consider magnesium citramate supplementation for your muscle cramps. Numerous studies have also found that magnesium improves blood sugar and insulin sensitivity. For food, you want a blend of protein, fat, fiber and carbohydrates at regular intervals for steady blood sugar. Bars can be an easy way to achieve this. Take a look at the Core Meal Bar I have listed here.

JW
on May 20, 2016 at 10:55 am

I wish someone would address Maltodextrin use in some of these drinks like Ultima. To me if that is added, it is not much better than Gatorade at that point.

Alex Swanson
on May 20, 2016 at 6:11 pm

Hi JW,

This question has come up a few times, and I’ll expand upon previous replies. If you need a fuel source with your electrolyte drink due to an extended effort for many hours without food, you have a choice of glucose, fructose, dextrose, sucrose and maltodextrin for liquid carbohydrates (drinks and gels). While also a refined source, maltodextrin is a complex carbohydrate, not a simple sugar like sucrose in Gatorade.

Maltodextrin is lower on the Dextrose Equivalent scale (17), while sucrose is high (100). The lower the scale, the quicker it will exit the GI tract and stomach lining, increasing energy production. Endurance athletes in particular need this fast turn around to prevent stomach cramping. So I place maltodextrin as a compromise item for endurance exercise, due to the better safety profile and results. If any simple sugars or maltodextrin is used, it is wise to also use xylitol in the mixture to protect your teeth, like Heed.

If you do not require a liquid carbohydrate source or want to avoid maltodextrin, there are other options listed here including Endure, Lyteshow, Vega, Gerolsteiner and Heed Endurolytes Fizz.

Try Wubba Water. It’s an organic certified electrolyte drink with no synthetic dyes, no artificial sweeteners or preservatives and less than 2 grams of sugar per serving. Comes in 12 oz bottles (great for kids) and tastes a heck of a lot better than most drinks like it (Pedialyte, Gatorade, Powerade, etc) http://www.wubbawater.com

Gene James
on June 5, 2016 at 6:08 pm

Not right away, because we’re stupid, but down the road we’re going to find out that maltodextrin is bad for us. It starts out with natural products and ends up being a highly processed man made carbohydrate.

David
on June 23, 2016 at 11:02 am

Thanks for the information. Wish I had found this 3 years ago when I started running. So, I will be 60 later this year and will run my first ever marathon in Florida (live in Virginia) in January. I sweat a lot. period. I am also a very slow runner. 5 hours to do 26.2 will be good for me. As I train and start to ramp up mileage, I am currently using water and PowerAde Zero, which looks like a no-no. I also use Clif gels (with caffeine) for carbs and would love some other ideas for food. But I have a hard time chewing when out of breath.

But in order to get the right drink, I should either use Hammer Perpetuem or Hammer Endurolytes fizz. One gives me extra carbs. One doesn’t. Which is better? Will the stevia be an issue during the long runs or is that beneficial? Even at 2 hours I get muscle fatigue and need something better than PA zero.

thanks for the help on drinks. any advice will be greatly appreciated.

Alex Swanson
on June 23, 2016 at 1:18 pm

Hi David,

In your situation, I would consider using both the Perpetuem and the Endurolytes Fizz. I would also keep a few gel packs for back up. What Hammer has recommended in this type of scenario is to use 5 scoops (1 scoop per hour) of Perpetuem in a Hammer flask with just enough water to make a batter consistency, and use 1-2 tablets of Fizz in water per hour. This allows you to go back and forth as needed. I would test this out on a shorter run first to make sure it works for you. Otherwise, you would want to use the Endurolytes Fizz, gel and easy to digest foods that provide protein/fat/carbs.

Stevia shouldn’t be a problem.

David
on June 29, 2016 at 6:09 am

Thanks for the reply. What about the Sorbitol content? That has me a little concerned.

Alex Swanson
on June 29, 2016 at 11:10 am

Hi David,

Sorbitol is a sugar alcohol like xylitol. Sorbitol is found in certain fruits and is sometimes derived from mountain ash berries. I am not aware of any research showing negative health effects of sorbitol except that if you have too much it can cause digestive upset.

My daughter is a tennis player playing in extreme heat in Texas. Occasionally susceptible to minor cramping during extended play (and unfortunately having been using Pedialyte), after reading this article she began using Hammer Heed as a replacement drink and has had no problems. Thanks! Wondering if you have any thoughts on Bai Antioxidant Infusion as a basic thirst quenching drink when desiring something other than H2O? It appears as though is better (from a label standpoint at least) than many others, but does have about 2 grams of sugar in it per bottle…

Alex Swanson
on July 12, 2016 at 11:54 am

Hi DAG,

Glad to hear it! The Bai Antioxidant Infusion seems fine if you want some variety outside of water.

Hi! I am training for a half-marathon through the brutal southern heat this summer. Would you recommend taking along the Hammer Gel Packets for longer runs? I’m not sure I want to commit to using a hydration belt…but also concerned about stomach cramping that comes along with many gels. Thanks!

Alex Swanson
on July 20, 2016 at 10:30 am

Hi Amber,

What is your hydration set-up right now when you are running?

Amber Connar
on July 20, 2016 at 11:01 am

Right now I just drink water before and after (blushing)…but know I need to step it up for longer runs, esp due to the heat! And we will be running it in Key West in October. What would you recommend for 1)pre-run prep (for energy, hydration and electrolytes), 2) during run (what do you think about the Hammer Gels?), and 3) post-run. Thanks

Alex Swanson
on July 20, 2016 at 1:20 pm

Hi Amber,

There are two ways you can approach it. One way is using Hammer Heed before your run and during it if you are willing to carry a bottle or use a belt. Your sodium requirements will depend on your diet, how much you are sweating, the weather and length of the event. This is why Saltstick combined with Heed works well for events like triathlons. The second approach is to use Hammer Endurolytes Fizz or capsules (more sodium) combined with a gel for your carbohydrates. If you are in a humid climate and are interested in the gels, this might be a good combo for you. Experiment during your training and see what your body likes the best. For recovery post-run, I recommend a grass-fed whey protein smoothie with a banana and berries.

Amber Connar
on July 25, 2016 at 9:11 am

In terms of electrolyte replacement post run/workout, what do you think about Nuun or Skratch?

Alex Swanson
on July 26, 2016 at 9:23 am

Hi Amber,

I took NUUN off the worst list because they recently changed their formula and took out the sodium benzoate. The new NUUN Active and Energy has a very high sodium level, higher than SaltStick (360mg vs. 215mg for Saltstick), so it should be used for heavy sweat endurance races in the heat. It is also missing chloride. I think it would be a good product if they lowered the sodium content and added chloride. Skratch has a good electrolyte profile but uses cane sugar. This may be okay if you are training hard, but your performance and teeth will be better off with Heed. If you are just thinking about post-run, coconut water or Gerolsteiner mineral water and oranges or watermelon are great for recovery.

Sara
on July 25, 2016 at 10:19 pm

Hi
I’m not an athlete. I have Crohn’s disease, no large intestine and an ileostomy. I’m constantly dehydrated even though I am getting 2 L of IV fluids every day and trying to drink as much as I can. Since I don’t have all of my intestines my body does not absorb things well. Now they are testing me for an autonomic disorder to see if it’s more than just dehydration. Until these tests are complete the doctor told me to drink a lot and get a lot of sodium each day (8 g). My electrolytes have been in the normal range so that’s not a major concern. I’ve tried some oral rehydration powders, which have seemed to help but they are so expensive (at least the ones that don’t taste like seawater)! Do you have any recommendations? Thanks so much!

Also, my gastroenterologist recommends Enterade which is specifically for people dehydrated due to GI issues or disfunction (vomitting from Chemo etc) you can read about it at Enterade.com if you have time. I listed the ingredients below and would love to hear what you think!

Homemade chicken broth or beef bone broth is one of best and cheapest ways to get more sodium, amino acids and minerals. Homemade broths are rich in gelatin (makes it look like jello when cooled) which is a hydrophilic colloid. This means that it attracts and holds liquids. It is also the compound that helps heal the digestive tract. Adding Knox gelatin to liquids is another inexpensive way to do this.

I looked at Enterade and it seems promising. I couldn’t find a label that showed the exact amounts of the electrolytes, however. If you combined broth that contained a higher sodium content with naturally occurring or added gelatin, Saltstick and Enterade, this combination may help you reach your goals.

Candice
on July 28, 2016 at 2:07 pm

So generous with your time and knowledge! Thank you very much. I am 36 weeks pregnant and came here looking for a Gatorade alternative after it was recommended by my OB not only for staying hydrated during pregnancy due to frequent urination, but mostly for my trying to avoid a hydration IV during labor (and any other drugs for that matter). I can’t believe he and another OB sugg. this awful drink but that’s not my focus right now. 😉 He said patients have taken just water during labor as their Doula suggested and ended up with “water intoxication” and that I will want electrolytes to stay properly hydrated. I am wondering if you have a best solution in mind for my circumstance. I’m hoping to have a short labor of course but being my first it is statistically reasonable to assume a 14+ hr labor. I am also looking into convenient and easily digestible snacks for before and after likely intense 8+ hrs of active labor. Any wisdom is highly appreciated! I really want to avoid any intervention such as needles in my hand, to say the least! Maybe laboring is like a triathlon after all, but I would want to avoid anything possibly harmful to the baby, naturally. Thank you!

Alex Swanson
on July 28, 2016 at 7:45 pm

Hi Candice,

You are very welcome. I would consider the Gerolsteiner mineral water due to the higher calcium content which will help with the contractions. I would let it go flat so the carbonation doesn’t bother you. You can add a little lemon for flavor.

As for snacks before, you will want to stick with fluids. Digestion stops and you don’t want problems with your digestion. Afterwards, soups are the easiest to digest and most healing.

Congratulations and good luck!

Candice
on July 30, 2016 at 9:08 pm

Oh, that all sounds perfect! You know, I almost always flavor my water with lemon and I let my carbonated drinks go flat, haha! On point. You are a Wonderful help. Thank you again!

Jared
on July 29, 2016 at 3:36 pm

Great article and thanks for all of the wisdom. I was wondering what your thoughts are on homemade electrolyte drinks and how they compare and what some good things to use to make one. I understand some people make their own, whether for sports or health or to save money, but with so many options and opinions on what to use in a recipe I wanted to know what guidance you might be able to offer. Thanks!

Alex Swanson
on July 31, 2016 at 3:07 pm

Hi Jared,

There are a few ways to do it and it depends if you need a carbohydrate source or not. For a straight electrolyte drink, you can use the Endure electrolyte drops in water, then use a flavored liquid stevia. Fruit powders can be added as well for a little more flavor. Or you can make it with Endure and sliced up cucumbers, lemons or oranges, put it in the fridge, then strain it a few hours later. I have added the juice of 2 lemons and plain powdered stevia to a bottle of Gerolsteiner, and it tastes delicious. Let me know if this is what you are looking for.

Judy
on August 22, 2016 at 8:54 am

Hi, My son (11yr old) sweats a lot for a kid. He plays tackle football and is usually in for most of the game. What can I give him to help him stay hydrated. Last game he was taken out due to Heat exhaustion. He was soaked in sweat. Where we live it is hot. He is a very active sports oriented and want to make sure he stays healthy

Alex Swanson
on August 22, 2016 at 9:36 am

Hi Judy,

What has your son been hydrating with during his games?

E Sowe
on August 27, 2016 at 9:06 am

Hi
I am an active kind of a guy, I run and do cardiovascular at least 4-5 times a week. But I have epilepsy and I sweat a lot! , have collapsed at the treadmill couple of times. I’ve been told I’d rather drink milk than Gatorade when working out. Is milk a better alternative to energy drinks?
Thanks!

Alex Swanson
on August 27, 2016 at 10:00 am

Hi E,

Are you drinking anything with electrolytes when you run? Milk is fine post-workout, but if you try and drink it while you run you will probably throw up. With epilepsy, it is important to keep glutamate levels under control (which goes up with hard exercise) and avoiding sugary drinks. GABA inhibits excess glutamate and requires vitamin C, vitamin D, B6, probiotics, magnesium and zinc for optimal function. Magnesium and zinc are lost in heavy sweat.

Shay
on September 10, 2016 at 7:34 am

Hi, thank you for such an informative article! I was wondering if you had any recommendations for a high school football player who gets excruciating leg cramps during games? He plays both offense and defense so he’s pretty much always on the field until his cramps hit. He’s tried to be more conscious of drinking water and goes through a gallon on game days but someone told us last night he could be flushing stuff out of his system that he needs. I didn’t know if there was anything else he could be consuming throughout the week and on game days (and how often) to try and combat these cramps? I was also wondering if it was wise to use both a saltstick tab and an electrolyte drink or if it a one or the other type of thing? Thank you so much!

Alex Swanson
on September 10, 2016 at 12:26 pm

Hi Shay,

Water consumed without minerals, especially in higher amounts while you are sweating can put you at a mineral deficit. The first thing to do would be to use one of the electrolye drinks recommended on this page. He is most likely not getting enough potassium and magnesium. I’ve had athletes drinking Endure in their water throughout the day while using Heed during games and practices. The Saltstick may only be necessary if you guys are in a very humid climate and he is losing a lot of sweat. If he is still getting cramps after using the electrolyte drinks, he may require magnesium supplementation morning and night. I have the magnesium recommendations here: http://paleoedge.com/how-have-we-become-so-magnesium-deficient/

Shay
on September 10, 2016 at 1:42 pm

Thank you so much for your recommendations. We’re on the west coast of Florida so the humidity right now is just killing the kids. Looking forward to trying out your suggestions!

Bob
on September 10, 2016 at 9:07 am

Hello Alex,

Your article was extremely helpful and makes me think. Do you think that orange juice is a good way to replenish electrolytes that an athlete may need? What about compared to popular sports drinks like Gatorade or Powerade.

Bob

Alex Swanson
on September 10, 2016 at 12:20 pm

Hi Bob,

Oranges are a great way to replenish during breaks. When I was growing up, they were always on hand during soccer games. Straight orange juice will cause you to cramp due to the concentrated amount of sugar. 1 oz. diluted in 16 oz. of water for flavor while adding a serving Endure electrolyte drops would be a better way to do it.

Joyce Ho
on October 27, 2016 at 2:24 am

Hi Alex, thank you for this informative article. I am new to these drinks but as my son 12years old is very active in sports specifically triathlon and swimming competitively, I have started him on Accelerade last month. 🙁 to learn it is one of those listed in bad category. Accelerade listed that it has a carbohydrate source and my son’s performance did improve when drinking it during training. May I please have your view on Shaklee Performance® – what’s your view on this product especially for young atheletes.

Alex Swanson
on October 27, 2016 at 11:19 am

Hi Joyce,

I actually grew up using Performance while playing sports, and I think a lot of my cavities as a child resulted from it. It contains a mixture of maltodextrin (complex carb), glucose (simple carb), and fructose (simple carb). High fructose corn syrup contains isolated fructose and glucose. Research has revealed that isolated fructose is especially problematic for male and female hormones and disrupting satiety signals in the brain. Heed uses maltodextrin mixed with xylitol, which provides a fuel source and better protection for the teeth without the fructose.

Joyce Ho
on October 29, 2016 at 3:28 am

Thank you for your detailed and informative reply, Alex! Very much appreciated 🙂 (y)

Jake
on December 11, 2016 at 3:36 pm

Hi, I am suffering from dehydration due to ulcerative colitis. I was looking on your best/worst electrolyte drinks list. Do you recommend using a product like Hammer Heed for staying hydrated for someone who exercises only occassionally, but just wants to stay hydrated due to constant diarrhea?

Alex Swanson
on December 11, 2016 at 3:37 pm

Hi Jake,

No, I wouldn’t recommend Heed for ulcerative colitis. You would be better off using Endure in water or Vega if stevia doesn’t bother you.

Linda Burnette
on January 7, 2017 at 5:55 am

My mother is 94. She’s had two incidents of collapsing due to dehydration. She takes a fluid pill due to high blood pressure. Her vitals are always good. No heart issues. Everyone was pushing Gatorade, but after reading your article, I’m not feeling Gatorade for her. She also suffers from severe pain surges in her feet from damaged nerves, not diabetes. What electrolyte drink would you recommend?

Alex Swanson
on January 9, 2017 at 4:12 pm

Hi Linda,

Due to the diuretic, she is likely losing too many electrolytes. Magnesium and potassium naturally lower blood pressure. So you want something to balance sodium, potassium, and magnesium levels. I would recommend coconut water and Endure liquid drops.

Antoine Goulet
on January 16, 2017 at 8:38 am

Hi There, i use Skratch Labs Exercise Hydration Drink Mix, Have you heard of it?

Alex Swanson
on January 16, 2017 at 6:19 pm

Hi Antoine,

Skratch has a good electrolyte profile but uses a higher dose of cane sugar as the first ingredient. This could be an issue for blood sugar, cramping, and teeth.

Valerie Hunter
on January 24, 2017 at 8:46 am

My son is 13 and working towards passing his green belt testing in 2 months. He is also ADHD and we supplement with extra Magnesium and Zinc per his physician along with a multi vitamin and fish oil. I am still trying to understand what his needs are now that his body requires so much between his activity and his growth. He will need to run an 8 minute mile, test on his forms and knowledge and spar at least 45 minutes. In all the test should be 4-6 hours. Would The Heed Sports drink be good for the run and the day of testing , (the run and the rest of the test will be run on separate days), and your electrolyte recipe good for his run training and 1 hr karate classes? He can’t stand sports drinks (Gatorade and such) and we avoid dyes, GMOs, and processed foods.

Alex Swanson
on January 24, 2017 at 11:58 am

Hi Valerie,

Due to your son having ADHD, I would stick with the electrolyte drinks that only have electrolytes like the Endure product. Another way to make your own electrolyte drink with Endure is to add fresh juice of lemons along with a little stevia. If the event is 4-6 hours, I’m assuming there is time to refuel with a meal or multiple snacks. This would be a better approach for his blood sugar, energy and focus.

Valerie Hunter
on January 25, 2017 at 4:44 am

Great, thank you Alex. We definitely have time for snacks at some point.

Mike
on January 27, 2017 at 5:43 am

Hi Alex – love your articles – thanks! I didn’t see Shaklee Performance on your list and I’m surprised no-one has asked about it. It appears to have a profile similar to Heed (similar Osmolality, uses Maltodextrin, 110 calories, etc etc.), but with about double the sodium and potassium. It is comparably priced. Do you have a point of view? BTW – I typically cycle for 75 -90 minutes, so I assume that I’m looking at the right category of hydration drink.

Alex Swanson
on January 27, 2017 at 9:48 am

Hi Mike,

Glad you are enjoying them! I have had a few questions regarding Performance. I actually grew up using Performance while playing sports, and I think a lot of my cavities as a child resulted from it. It contains a mixture of maltodextrin (complex carb), glucose (simple carb), and fructose (simple carb). High fructose corn syrup contains isolated fructose and glucose. Research has revealed that isolated fructose is especially problematic for male and female hormones, fatty liver, insulin resistance and disrupting satiety signals in the brain. Heed uses maltodextrin mixed with xylitol, which provides a fuel source and better protection for the teeth without the fructose.

The sodium and potassium levels are most likely sufficient for your level of activity. If you are training longer or in hotter weather, adding Saltstick can be a great combo.

Brian
on January 30, 2017 at 5:05 am

Fantastic article! I was happy to see that Vega Sport Hydrator made the cut. I searched for long time to find a quality sugar free electrolyte drink. I looked into Hammer HEED and Perpetuem. I notices that a lot, if not most, of Hammer products list Maltodextrin as the first ingredient. While not as bad HFCS, isn’t Maltodextrin still a corn based sweetener?

Alex Swanson
on January 30, 2017 at 11:21 am

Hi Brian,

If you need a fuel source with your electrolyte drink due to an extended effort for many hours without food, you have a choice of glucose, fructose, dextrose, sucrose or maltodextrin for liquid carbohydrates (drinks and gels). Some of these will be derived from corn. While also a refined source, maltodextrin is a complex carbohydrate, not a simple sugar like sucrose in Gatorade or have the issues of fructose.

Maltodextrin is lower on the Dextrose Equivalent scale (17), while sucrose is high (100). The lower the scale, the quicker it will exit the GI tract and stomach lining, increasing energy production. Serious endurance athletes need this fast turn around to prevent stomach cramping and sustain energy production. So I place maltodextrin as a compromise fuel source for endurance exercise due to the better safety profile and results.

If you do not require a liquid carbohydrate source or want to avoid maltodextrin, I recommend using Endure, Lyteshow, Vega, Gerolsteiner and Heed Endurolytes Fizz. This allows you to separate your carbohydrate source with food. But for some athletes, they don’t have this option.

Allison
on January 30, 2017 at 9:39 am

Hi Alex! Thank you for the great article! 🙂

I go to hot fitness classes 4-5 days a week and sometimes getting dizzy and feel a loss of energy. My instructor recommended Ultima and one of the other attendees recommended Q-Energy. I don’t see Q-Energy on your list…do you know anything about it? What do you recommend for hot fitness? Lots of sweating and water just isn’t cutting it. Thanks! 🙂

Alex Swanson
on January 30, 2017 at 11:34 am

Hi Allison,

I haven’t heard of Q-Energy and took a look. It appears more like a stimulating energy mix instead of an electrolyte drink. It has caffeine, ginseng etc. with small amounts of sodium and potassium. I would recommend using Ultima over Q-Energy. If you find that Ultima isn’t enough, you may need something with more sodium like Endure if you are losing a lot of sweat. I have found Endure with a little lemon and stevia to a be a really good, affordable combo.

Allison
on February 16, 2017 at 2:42 pm

Wonderful! Thank you so much for your reply! I’ve tried a couple of the Q-Energy packets and they don’t seem to dissolve fully in the water or really do much, in general. Will get Ultima instead. Thanks again! 🙂

Jacki L Hill
on February 4, 2017 at 1:46 pm

Very interesting article. I am currently very ill with asthma and bronchitis that has been with me for 7 weeks and am very dehydrated. I know I need to drink water but hate the taste and now know powerade is not good which is something I have been drinking for years. Here is my question. I am interested in a good tasting water with electrolytes. I found a bottle at walgreens which was their brand de.lish and want more as I loved it. What brand of electrolyte water is best for someone who hates water but has to drink it? Thanks

Alex Swanson
on February 6, 2017 at 8:50 am

Hi Jacki,

For people who don’t like the taste of water, sparkling mineral water with a little lemon is usually a good choice. Coconut water is another option. If neither of those work and you liked the taste of Powerade, I would recommend Ultima or Vega electrolyte powder to add to water.

Kelly
on March 9, 2017 at 11:13 am

Hi Alex, I am 2 weeks into a low carb diet and started feeling awful yesterday. I believe I’m experiencing the ‘keto flu’, headaches, sluggish, restless leg, anxiety and nausea. My research tells me that my electrolytes are low. Could you please recommend an electrolyte solution without sweeteners (I hate the taste of stevia but can tolerate Erythritol). I am keeping track of macros and have a target of about 1300 cal, 20 net carbs, 80g protein, 90g fat. I am 5’6″ and 197lbs (started at 204lbs), target weight is 150. Current exercise is not strenuous, walking and yoga. Also, my 13yr old son is about to begin track season and I would love to offer him a healthy alternative to sugary sports drinks. Thank you so much for your time and expertise:)

Alex Swanson
on March 9, 2017 at 12:14 pm

Hi Kelly,

I recommend getting the book The Art and Science of Low Carbohydrate Performance. It is probably the best book I have read on nutritional ketosis. One interesting note was how in that state the kidneys start excreting a lot of sodium (which throws potassium off), so much so that they recommend 1-2 beef bouillon cubes of broth to get an extra 2,000mg of sodium. Low sodium leads to excess potassium being excreted. To get more potassium, the authors recommend consuming all the drippings from meat since that is where all the potassium is found. So I would recommend using Endure and Saltstick or broth for extra sodium.

For your son, all of these will work. I would recommend the Endurolytes Fizz if heavy sweat loss is likely. If he wants something sweeter and he experiences less sweat loss, Vega and Ultima will fit the bill. Endure is a good middle of the road choice if he prefers plain water.

My husband and I work out at Orange Theory Fitness 2-3 times a week.I’m always tired and we both sweat at this gym but not with usual outdoor hiking.I’m 56 and he’s 60 years young. We will be cycling through Northern France for a week in June with a group and we’ll cycle 70-85 kms/day with the last day being a 135kms cycle. We will train on rented bikes in May as we are not cyclists and don’t own bikes. I can’t eat soy products and we eat mostly organic foods. What would you recommend for us as a supplement either at the beginning of the day or during the day that we can add to our water. We are thinking of bringing over Larabars as well to eat as we cycle. Perhaps you may suggest a better nutrition bar please.

Alex Swanson
on April 18, 2017 at 4:00 pm

Hi Rebecca,

That sounds like a lot of fun. For that distance, I would consider using Heed to keep up with the glycogen demand. The Endurolytes Fizz are easier to travel with and may be adequate if you have plenty of carbohydrate-rich snacks. Larabars are actually perfect because any bars that get too high in protein may make you feel sluggish. I would do a test bike ride over 2 hours with Heed and the Endurolytes Fizz and see which one makes your body feel best.

Julie
on April 20, 2017 at 4:25 pm

Great information. I have a strange question. I am required to drink a lot of electrolytes for about 6 days every 3 weeks because of a medical procedure I have. What would be the best option for this. I do care about flavor because I have to drink a lot in those 6 days but I also have an allergy to sugar substitutes. Suggestion would be great.

Alex Swanson
on April 20, 2017 at 8:13 pm

Hi Julie,

Do you have an allergy to stevia?

Julie
on April 22, 2017 at 8:31 am

Yes I do have an allergy to stevia.

Alex Swanson
on April 23, 2017 at 8:03 am

Hi Julie,

You will likely need to use the Endure and add some lemon juice or a splash of any other juice to it for flavor. You can also mix in a bottle of Gerolsteiner if you like carbonation.

Julie
on April 24, 2017 at 1:01 pm

Wonder, I will give it a try! Thanj you

Dean
on April 21, 2017 at 1:27 am

Hey Alex,
I have to say that this is an incredibly helpful and thorough report. I’ve been living in sports for many years (wrestling, powerlifting, strongman, jiu-jitsu), but I never really delved into electrolytes since I never noticed any significant impairment in my training or competitions. I have a long recent story haha, so I’ll keep this short. Basically, I had a stroke last year (I’m 23 years old). Rehabilitation and recovery went extremely well after emergency brain surgery. However, a few months later I experienced my first seizure due to dehydration from a grappling training session. I’ve learned over time that refined sugar and artificial sweeteners are not very good for brain recovery and can be seizure triggers. During all these recent training sessions I’ve been chugging Propel and Organic Gatorade to stay hydrated; I never knew they were this inefficient. In your opinion, which of these products would be the healthiest and most efficient for wrestling training sessions? I train roughly 9-10x/week.

Thank for any info!

Alex Swanson
on April 21, 2017 at 5:39 pm

Hi Dean,

I’m sorry to hear that happened. A stroke and seizures are connected to very low magnesium levels. You may want to consider asking your doctor if it is okay to use magnesium malate supplementation. I would keep it simple for now with Endure added to your water.

Dean
on April 28, 2017 at 8:12 pm

Hey Alex,

I’m very sorry for my super late response, I had a packed week for school and work. Would the Endure Performance Electrolyte Drops be really very optimal for the crazy amount of sweating throughout my 9-10x/week wrestling and weightlifting? Even compared to the #1 electrolyte drink?

Alex Swanson
on April 29, 2017 at 3:34 pm

Hi Dean,

You could add Saltstick if needed along with the Endure drops. Or you could also try the Hammer Endurolytes Fizz as well. Heed isn’t going to provide much sodium for very heavy sweat loss, and you may be sensitive to the maltodextrin carbohydrate source in Heed with your health history.

Dean
on April 30, 2017 at 11:19 pm

Hey Alex,

I see what you’re saying, that makes sense. One thing that I wanted to ask you is about this electrolyte drink/powder that I’ve been using for about a week so far. Electrolyte Fizz (Bodytech from Vitaminshoppe) has some pretty solid supplements/doses compared to Endure from what I see. In your opinion, is Endure still the better product?

Alex Swanson
on May 1, 2017 at 10:12 am

Hi Dean,

The Electrolyte Fizz by Bodytech actually looks like they private labeled a product called Liquimins by Trace Minerals Research, the same company that makes Endure. You will see it is identical.

This is a poor formula for a few reasons. One, higher doses of vitamin C during exercise been found to have a negative effect on mitochondrial biogenesis. Mitochondria creation is stimulated during exercise, and the more mitochondria you have, the better aerobic capacity. High doses of vitamin C during exercise blunted this process. I have a cool study on this article regarding ice baths and mitochondrial biogenesis. Two, it adds cheap forms of vitamins like cyanocobalamin and folic acid which I have talked about in-depth on my multivitamin article. The isolated fructose – while small – may also not be wise.

My opinion is that magnesium is most likely the most important mineral for you to be getting an adequate amount of daily for vasodilation and protection against glutamate spikes (seizures). Heavy sweat loss is going to increase this need, along with sodium, chloride, potassium and calcium. Endure gives you pure minerals without concern of sensitivity to any other additives or compounds. The Endurolytes Fizz is most likely going to be a better fit than Endure if you are sweating that heavily. But it also contains L-tyrosine, which is a precursor to your stress hormones and helps your body cope with increased stress. I’m not aware of any research on L-tyrosine and seizures, so the effect is an unknown. This is why my original opinion was to consider Endure, magnesium supplementation and Saltstick as needed to play it safe. Endure is something I would use in all the water you drink daily, not just during exercise, to maintain proper electrolyte levels.

Dean
on May 3, 2017 at 1:52 am

Hey Alex,

I couldn’t post a comment on your last response, perhaps I’m asking too many questions haha. Thank you very much for these interesting articles and great amount of information, I am learning quite a bit from all of this. Kinesiology (Anatomy/Biology) was my life a couple years ago and it’s refreshing to read your insight.

I also couldn’t find any studies that have been done for a possible correlation between L-tyrosine and seizures, so I agree with your original opinion that Endure might be the optimal one.

As for the option of adding in Saltstick, in what way would I be able to figure out if I really do need it or not? I am not sure how I would see if I get physically better or not. Maybe feel if I have less fatigue during training?

I did receive Endure today and tried it during training. I felt pretty good and hopefully my athletic performance will increase over time. One thing that I wondered was about the actual usage of Endure. The dosage on the label is very specific, even to the number of exact drops per fluid oz. Is this seriously strict? Or can I just drop in a general, somewhat large amount before training? Also, after drinking some of the mix during warm-up, I realized that there was no flavor. Of course I trust the brand and source, but I’ve never tried a product that I could forget about. Does the flavor matter at all?

Thanks again!

Alex Swanson
on May 3, 2017 at 2:13 pm

Hi Dean,

Happy to help. For the Saltstick, you would be looking for signs of dehydration (fatigue, headaches, dizziness) if it is needed. Most likely, the Endure will be sufficient.

The dosage for Endure is so that you know the exact amount of electrolytes you are getting based on the label. You could use more, but the taste of the minerals may get a little strong. If you are drinking it throughout the day, you should be set with that dosage. The flavor doesn’t matter at all in terms of performance. Think of it as getting mineral-rich water right from a spring. There is an argument that a flavor encourages you to drink more. But if you are mindful now about drinking enough fluids, you should be fine.

Dean
on May 12, 2017 at 12:57 am

Hey Alex,

I’ve been using Endure for about a week or so for Strength/Conditioning in the morning and heavy wrestling practice at night. Physical performance has been consistently feeling great! I do still feel fatigue after wrestling, but that’s what 2 hours of wrestling does haha.

I’ve been using ~40 drop for the morning S/C training + ~48 drops (full serving) for night wrestling + ~25 drops all day. Does this sound a bit too much? In the morning I sweat a good amount and at night I definitely swim in a pool of sweat for two hours. I’ll probably have to pick up a couple of the Endure bottles soon.

Alex Swanson
on May 13, 2017 at 11:53 am

Hi Dean,

Glad to hear it! No, that doesn’t sound like too much. You are burning through the electrolytes so you need them.

Penny
on April 25, 2017 at 6:58 am

Hi my 10 year old son plays football to a high level and has a very high work rate, he has been getting headache/nausea after long sessions especially when it’s hot and sunny, his doctor has recommended him drinking water and an electrolyte drink, would you be able to recommend one for my son please, we are currently trying smart water which apparently has electrolytes in it. Many thanks

Alex Swanson
on April 26, 2017 at 12:33 pm

Hi Penny,

He is likely losing too much sodium, potassium, and magnesium if you are in a hotter climate. Smart Water won’t cut it. I would consider the Endurolytes Fizz and maybe half a tablet depending on his weight to start, and if that’s not enough, increase to a full tablet. After he is done, have some coconut water available as well if he likes the taste.

Lauren
on May 10, 2017 at 7:12 pm

This article is amazing! And I think it’s awesome that you respond personally to these comments too – thank you, on behalf of everyone! 🙂 That said, I’m hoping you can offer advice for me as well! I am 32, 5’3″,130 lbs, and a vegetarian. I have night sweats pretty bad each night (unknown causes but it’s been happening for years). I also walk 2 miles a day (leisurely with my dog – no power walking for her haha), do 3-4 spin classes a week (an hour each), and a barre class each week. I drink anywhere from 72-128 oz of water daily (I use a water tracking app). Sometimes after my spin classes I get really faint, shaky, and nauseous. My thought is that I’m depleting my electrolytes. Which of these products would you recommend (1) to help me better prepare for workouts and (2) help me recover afterward?

Alex Swanson
on May 11, 2017 at 9:43 am

Hi Lauren,

Thanks for the appreciation! If the water you are drinking is very low in electrolytes, then drinking 78-128 oz of water daily can compound the issue of electrolyte loss. I would recommend using the Endurolytes Fizz for your spin classes and using Endure in your regular drinking water throughout the day.

Make sure you are getting enough protein as a vegetarian because this can affect blood sugar, muscle recovery, and adrenal health. Faint, shaky and nausea can also be symptoms of low blood sugar. Make sure you have adequate protein, fat, fiber and carbohydrates 2-3 hours before your spin class. You may need a snack 30 minutes before as well. A post-workout protein shake with a banana can help speed recovery and balance your blood sugar. I have an article on the best plant-based protein powders here: http://paleoedge.com/best-plant-based-protein-powders/. A ginger Kombucha post-workout is also great for the anti-inflammatory benefits, B-vitamins, immune boost and may help calm your stomach down.

Regarding your night sweats, it is difficult for me to say without more information. For your age, it is very likely connected to your adrenal health.

Debbie DeFrain
on May 11, 2017 at 8:30 pm

My husband has Pots syndrome, hoshimotos and autonomically neuropathy and his Dr at UCSD told him he needs to take in lots of electrolytes and 4 to 6 grams of salt a day. What would be best for him?

I am working on an article on disaster preparedness, and in the section on GO-Bags for evacuation, want to address the issue of electrolyte imbalance. What drink powder do you recommend for adults and older children who are forced to walk for many hours in hot weather? And, what do you recommend for more sedentary situations in which there is not a lot of physical activity, but the individual is exposed to many hours of heat and sunlight?

Alex Swanson
on May 24, 2017 at 12:15 pm

Hi Sig,

Good question. I would use the Endurolytes Fizz tabs due to the electrolyte profile for heavy sweat loss, the small amount of space required, and because you don’t have to worry about powder or liquid spilling everywhere. I have had this happen on hiking trips. I think the Endurolytes Fizz could also be used for the sedentary/heat situation as well. It is the carbohydrate content that becomes a problem with sedentary individuals, but the Endurolytes do not contain carbs.

Ann
on May 30, 2017 at 9:50 am

I have low blood pressure and would like to know where to buy Endure. I also have Sjogrens and thalassemia so would like to go with a natural drink instead of gatorade.

Alex Swanson
on May 30, 2017 at 9:52 am

Hi Ann,

The link for Endure will take you to Amazon. You can sometimes find it in health food stores as well.

Kawika C
on May 30, 2017 at 1:32 pm

how would you rate Qwik Stik ZERO Quick Stick Tubes

Alex Swanson
on June 1, 2017 at 1:02 pm

Hi Kawika,

I am having a really hard time finding an ingredient label for this product. I could only find one, and if it is accurate, it states that it contains sucralose, artificial flavor and possibly a food dye. If this is true, I don’t recommend it.

Kaiz T
on June 3, 2017 at 4:31 pm

Very informative and great responses to the queries. I am a 40 year old type 1 diabetic and recently started hot yoga (slightly lower temp compared to Bikram Yoga). What would be the best electrolyte option for me? The class is about an hour long and I sweat bunches.

Hi Alex, I see a lot of great advise on here. I have used Nunn and a couple other electrolyte supplements. One that I have been using is BioSteel. This seems to have gained a strong reputation lately. I would be very interested in knowing what your opinion is, and how it would place on your list. I am not sure if you addressed this, but could you comment a little but on the risk of using too much of electrolyte replacement?

Thank you

Alex Swanson
on June 8, 2017 at 5:59 pm

Hi Earl,

I think Biosteel is well-formulated for sports like hockey or football. If they take the advice to switch out the cyanocobalamin and synthetic folic acid with methylcobalamin and methylfolate or folinic acid, they’ve got my endorsement and I’ll add it to the best list.

If the electrolyte profile of the drink isn’t unusually high, the risk of using too much is pretty low, especially if you are sweating. The main thing you would notice is digestive distress from too much magnesium for example. Too much sodium at once could be a problem as well. If the drink uses sugar, corn syrup or sucralose, you risk cramping, metabolic problems, dental issues and altered gut flora with drinking too much.

Eric
on June 9, 2017 at 4:45 pm

I have recently started running in the Spartan Races. I have had really bad issues with leg cramps (especially calf cramps). These runs a all different distances. I have run a sprint (4miles) and a Super (9 miles) with a Beast (15 miles) coming up. I managed to make through the first 2 even after cramping at the half way point. I’m not sure I want to endure that with the long one. I have done a little research on different drinks, is there one that YOU prefer over the rest?

Alex Swanson
on June 9, 2017 at 5:28 pm

Hi Eric,

I prefer the Endurolytes Fizz during a long workout, Gerolsteiner mineral water post-workout for calcium, magnesium, trace minerals and bicarbonate, and magnesium malate supplementation morning and evening. I have also used Endure quite a bit. The Endurolytes Fizz fit my needs well because I often do long, strenuous hikes and/or rock climbing, and can stop to eat. I’ve never experienced a muscle cramp with this combination. Calf cramps point towards low potassium and magnesium.

Rima
on June 13, 2017 at 3:47 pm

My 96 year old mother has been prescribed Gatorade by her doctor to prevent dehydration or drop in electrolytes and sulfur. She needs to drink 32 oz. daily. I knew that Gatorade has dyes ad loads of sugar – which is terrible, but I didn’t realize how terrible it is for her. Looking for a substitute for her and wondering if Endurolytes Fizz would fit the bill. Anyone want to pitch in additional info to help me make this decision? Thanks so much.

Alex Swanson
on June 13, 2017 at 3:52 pm

Hi Rima,

Endurolytes Fizz would fit the bill without the sugar and dyes if she doesn’t have to avoid bicarbonate or tyrosine. Endure would be the simplest formula for electrolytes to add to her water. Run both by your doctor.

Carole Baker
on June 26, 2017 at 5:08 pm

I am 72 years old and have exercised all my life. Because of Planter Fasciitis, I started swimming laps 6 months ago. My biggest problem is foot cramps especially when I push off from the side of the pool after my turn. I started drinking Propel and it worked, the cramps went away. It has also helped with leg cramps in the middle of the night. I believe Propel has an artificial sweetener and its on your worse drink list, so I need to know what you would recommend. I am off sugar and do not want to use any artificial sweetener. My drink of choice is water, but I apparently need the electrolytes and magnesium. What drink would you recommend?

Alex Swanson
on June 27, 2017 at 8:40 pm

Hi Carole,

It looks like their nutrition label was updated on May 30th 2017. The unflavored bottle formula does not have any of the undesirable ingredients, but the flavored ones do. Propel has 160mg of sodium, 40mg of potassium and a little bit of magnesium. If your drink of choice is water, I would recommend the Endure electrolyte drops.

Kyu
on July 3, 2017 at 2:16 am

Hi Sir Alex.

I am a 25 yrs old triathlete, I am a quite competitive, but not hardcore.

I usually do standard distance and preparing for my first Half-Ironman in 1 month.

I currently drink Nuun for my daily training and drink Hammer Recoverite only during after my bike rides(60-90km). I usually swim and run in the morning and have my breakfast meal right after. That’s why i don’t drink Recoverite during swim or run. Unless it’s a long 15-20km run.

I’d like to ask if Nuun is okay now? and I’m also quite interested in trying the HEED/Perpetuem. I’d like to know your opinion for my electrolyte drink for everyday training(long/short swim and runs)

And for my bike training. Should i take both? Nuun and Heed/Perpetuem?

Hope to hear from you.

Thank you

Alex Swanson
on July 5, 2017 at 9:50 am

Hi Kyu,

I took NUUN off the worst list because they recently changed their formula and took out the sodium benzoate. The new NUUN Active and Energy has a very high sodium level, higher than SaltStick (360mg vs. 215mg for Saltstick), so it best for heavy sweat endurance races in the heat. It is also missing chloride. I think the Endurolytes Fizz is the comparable product and has a better formulation.

You would choose NUUN, Endurolytes fizz or Heed for your electrolyte needs. You wouldn’t need multiple ones. If you use Heed, I would include Salt Stick because the sodium levels are likely too low in Heed, especially during the warmer seasons.

Carole Baker
on July 4, 2017 at 10:02 am

Thanks Alex, I get the drops!

Tena Chappell
on July 17, 2017 at 11:49 am

I am looking for something for my grand son he is 9 and they are getting ready for football. The practice for 3-4 hrs in the heat of the day, some times he gets so sick he throughs up. and lots of leg cramps. what would be best for him.

Alex Swanson
on July 17, 2017 at 4:59 pm

Hi Tena,

I have found that the Hammer Endurolytes Fizz is the best fit for long, high heat events. I would also have some oranges and watermelon on hand during breaks.

Anthony Mulheron
on July 20, 2017 at 7:09 am

Alex, I just tried Ultima and I liked it. I am always looking for very minimal sugar drinks. I am only riding about 75-100 miles a week right now. I hope to get that up to 150 miles a week soon. What do you think about Skratch lab and Osmo nutrition? We ordered my wife Osmo hydration for woman so we will see how that works for her. She cramps up on the bike (She is a new rider). I am leaning towards Skratch products but havnt ordered anything yet. I really do like the no sugar in Ultima mix so I am undecided.

Alex Swanson
on July 20, 2017 at 9:55 pm

Hi Anthony,

Has your wife used Ultima? For Osmo, I don’t like the use of sugar and folic acid. For Skratch Labs, they use a pretty good dose of cane sugar if their total sugar content is 20 grams.

Anthony Mulheron
on July 21, 2017 at 9:12 am

My wife has not used Ultima yet. Today will be her first day, she is going to mix up a bottle of it from my supply. I did notice that Skratch Labs had a high sugar content. I reached out to both Skratch and Osmo and they both claim they have to put that amount of sugar in so our body absorbs it faster.

Alex Swanson
on July 21, 2017 at 9:28 am

Hi Anthony,

I think it is unnecessary. Cramping will be prevented by the minerals, mainly potassium and magnesium.

What is the best drink to try for riding a bike for 1-2 hours? What can I take before, during and after to prevent the acid build up?

Alex Swanson
on August 2, 2017 at 6:24 pm

Hi Elroy,

The best fit may be Hammer Endurolytes Fizz. The bicarbonate in it helps buffer acids and balance pH. Gerolsteiner mineral water would also be good post-workout due to the bicarbonate and higher magnesium.

Travis
on August 4, 2017 at 12:20 pm

Hey Alex, What is your opinion on the product UCAN Hydrate from the UCAN company? I was going to use this as an alternative to Gatorade which is what our school provides and I do not care for because of the sugar content and processsing. My intended purpose is to supply UCAN Hydrate for my football players during football camp this August for replacing their electrolytes lost during 2 hour practices. Thank you

Alex Swanson
on August 4, 2017 at 2:38 pm

Hi Travis,

This looks like a great alternative to Gatorade for your football players. If you choose to use it, let me know the results.

Cory
on August 8, 2017 at 8:52 am

what are your opinions on Scratch Labs? Also Elete? Thanks!

Alex Swanson
on August 8, 2017 at 12:34 pm

Hi Cory,

Skratch has a good electrolyte profile but uses a high dose of cane sugar (20 grams). This could be an issue for blood sugar, cramping, and teeth.

Elete appears to be a private label of either Endure or Lyteshow, or they are using the same manufacturer.

Deb
on August 21, 2017 at 4:12 pm

Hi,
Could you comment on Vitalyte. I tried this when I was resting between rounds at an equine schooling event. I was hot, sweating and very thirsty. A friend offered it and within minutes of drinking two good swallows, I felt less fatigued and more energetic. How does it stack up against your recommendations and dissuasions.
Thank you for your opinion!
Deb

Alex Swanson
on August 21, 2017 at 4:20 pm

Hi Deb,

Vitalyte’s electrolyte profile is a little weak, and I disagree with the use of isolated fructose. You will be able to find the same hydration ability from the current recommendation list with a better electrolyte profile and absence of fructose.

John
on August 23, 2017 at 8:28 am

alex–I have a history of heat problems on the golf course— excessive sweating, muscle weakness, lack of focus, fatigue,etc.—I use the energy drink Labrada Charge before and during a round–it gives me a energy boost but I still experience the symptons I mentioned and am washed out for several days after a round–recovery is very slow–can’t play two days in a row–reading your article I think giving one or more of these electrolyte supplements couldn’t hurt—would it be wise to use Saltstick with an energy drink and what about putting Hammer Endurolytes Fizz in an energy drink—how about using either in combination with Gerolsteiner Sparkling water—your comments and suggestions greatly appreciated–what about using with PaleoEdge electrolyte drink

Alex Swanson
on August 25, 2017 at 12:53 pm

Hi John,

If you are experiencing excessive sweating and dehydration symptoms, you may want to consider approaching a day of golf like you would a triathlon. Consider using Saltstick in combination with an electrolyte drink. I would keep Gerolsteiner on hand for the evening as well. I would run the combo of Saltstick and an electrolyte drink with your doctor since I don’t know anything about your medical history.

MO
on September 11, 2017 at 3:23 am

Hi Alex, I have started a training program for triathlon, after a couple of months I’m going to race for my first 70.3 ironman. what is your best advise for nutrition for the 3 sports, what shall I have for swim, on bike and Run? my weight is 65-66 kg.

Alex Swanson
on September 13, 2017 at 9:02 am

Hi MO,

I applaud you! Outlining a nutrition program for the Ironman would require a pretty long post. It is more suited for an entire article. I can say that many use a combination of Saltstick, Heed, and gels for the actual race.

MO
on September 14, 2017 at 3:17 am

Thank Alex, yes I agree with you it requires a more comprehensive info. However, how/where can I have the Saltstic? and during The Run, any alternative for the gels or there is any more organic thing?

MO
on September 14, 2017 at 3:20 am

just to be more clear, Saltstic: can be taken with water or direct to the mouth, and in which part of the race I should be taken it? thanks

Alex Swanson
on September 15, 2017 at 9:09 am

Hi MO,

The Saltstick is used before the race, and again on the run and bike. The amount needed depends on the weather and your sweat output. People often use the gels for convenience and if food is too hard to digest. There are creative organic options that people come up with like homemade bars that are date based. Everyone is a little different with what they can tolerate food wise, so you will see a lot of variations. This is why it is best to get a system down with your training that you know works for you. I would call Hammer Nutrition and ask them for a general outline of their products so you can start testing.

MO
on September 17, 2017 at 12:51 am

thank you

neal
on September 29, 2017 at 11:05 pm

Pressure sterilization does denature proteins so any enzymes, which are proteins, will most likely be affected.

Tom Cowin
on October 8, 2017 at 1:16 pm

Thanks very much for this article and the level of detail. I do use Heed and Perpetuem, but sometimes use Nuun for convenience/expense so I came here(via a Google search) as I was trying to determine whether Nuun was as good as Heed. I suspected not, but this is just a subjective impression.

I wanted to mention that the Platypus bladders are made out of food grade material that doesn’t seem to retain the flavors that the Camelbak bladders do. Might be an option for some.

Alex Swanson
on October 9, 2017 at 6:20 pm

Hi Tom,

NUUN made a major improvement from their old formula, but I think their sodium level is potentially too high.

Thanks for the information regarding the Platypus bladders. I’ll have to give that one a shot.

Jack
on October 25, 2017 at 12:27 pm

Has anyone heard of a sports drink called BodyArmor? I find it to be where high in electrolytes and a good source for hydration..and tastes gr8 also

Alex Swanson
on October 26, 2017 at 12:39 am

Hi Jack,

I have heard of this product. It’s just a high dose of cane sugar, poor forms of magnesium and zinc (oxide), questionable natural flavors, and poor synthetic forms of B-vitamins (folic acid and cyanocobalamin).

Brandon
on November 3, 2017 at 5:50 pm

What do you recommend for Obstacle Course Racing that is over 10 miles?

I follow a ketogenic diet and electrolytes are a huge part. I always have to take care of my electrolyte intake. I am drinking Powerade Zero from time to time.
I will try theVega sport electrolyte hydrator even it’s pretty expensive. Thank you!!

Alex Swanson
on December 20, 2017 at 5:41 am

Hi Ioana,

You bet!

Dan
on January 1, 2018 at 10:44 pm

Hey i don’t see how Gatorade is one of the worst electrolyte drinks if when I am sick and have diarrhea and feel like puking it helped a lot please let me know asap

Alex Swanson
on January 5, 2018 at 2:22 am

Hi Dan,

There are many electrolyte drinks that will hydrate and bring relief without the sugar and additives.

Rick Yen
on January 26, 2018 at 11:22 am

What about TB12 Electrolyte?

Alex Swanson
on January 26, 2018 at 7:38 pm

Hi Rick,

It looks like this is just a private label product, being basically the same as Endure and Lyteshow.

Angel
on February 3, 2018 at 10:53 pm

Do you recommend LiquidIv powder electrolytes supplement?

Alex Swanson
on February 4, 2018 at 9:33 pm

Hi Angel,

It doesn’t look like one I would recommend. High in sugar, natural flavors can mean many things and companies do not have to disclose what they are, and cyanocobalamin is a poor form of B12.

Laurens
on February 24, 2018 at 3:55 pm

OMG. This must definitely be the longest comment section ever!!
#Guinnessworldrecord

Kudoz on the great article man!!

I have also looked into this subject, looking for a good replacement for those overpriced electrolyte drinks that usually come up short on essential elements.
I did not read all comments (duuhh), but have a question about sweetening a home made drink:

You mentioned sugar or stevia, but isn’t adding something like honey or even better, maple Sirup a much better option?

And a tip for others wanting to get a better quality food for sports or just to get an energy boost:
I make my own muesli with nuts, seeds, dried fruits, honey and some other great nutrients!

So either Google for something like “home made muesli recipe” or ill post it here if people are interested.
(make sure that you only use base/raw/natural ingredients though, so none of that processed stuff!).

Alex Swanson
on February 25, 2018 at 5:47 pm

Hi Laurens,

Thank you! I have stevia listed, however, honey or maple syrup could be used as well. An electrolyte drink doesn’t necessarily need a carbohydrate source unless your activity is over 2 hours and you don’t have another fuel source. It also doesn’t need to be sweetened with stevia, but many prefer a sweeter taste. So the recipe depends on your goals.

Joe
on March 4, 2018 at 9:37 pm

Hi Alex. Wondering about a product by Power Run Energy called Electrolye (not Electrolyte +)?

I like the L-citrulline malate addition, which supports nitric oxide. The mineral profile is fairly light, with way too much zinc added. The carbohydrate profile is designed for endurance events over 2 hours, and I’m not a fan of isolated fructose and sucrose. So their mineral profile doesn’t match the carbohydrate design. I’m a little confused that they say “also contains Stevia, a sweetener with low carbohydrate content, making it a substitute food ingredient for sucrose,” yet they use sucrose. I think you could find something better.

Joe
on March 12, 2018 at 3:40 pm

Thanks Alex. I have been looking for a good product for the anarobic sport of hockey that is available in Canada. The most readily available is BioSteel but Scratch can also be obtained. Any suggestions for high intensity anarobic sports?

Joe
on March 12, 2018 at 3:58 pm

Alex, here are the products available at MEC (Mountain Equipment Co Op) which is convenient. Looking for one that would be good for adding to the water bottle to be consumed during hockey games / training sessions and perhaps a different one for post game.

Alex, forgot to mention that this would be for my child who is in the 10-12 year old bracket.

Alex Swanson
on March 13, 2018 at 11:39 pm

Hi Joe,

For a hockey player, you will want something with higher sodium, potassium and provides magnesium. If I had to choose based on that list, I would probably choose NUUN Active. I don’t think a different electrolyte drink is required post-game, but I would probably use grass-fed whey protein afterward.

Joe
on March 14, 2018 at 1:00 am

Thanks Alex. If I manage to track down some Heed, would that be appropriate for hockey?

Alex Swanson
on March 14, 2018 at 7:27 pm

Hi Joe,

Heed may be a good fit. The only question is if it contains enough sodium based on his sweat loss and dietary intake of sodium. I would experiment with a few products and see what works best for him.

Joe
on March 14, 2018 at 8:11 pm

Thanks Alex. You have been most helpful!

christopher
on April 20, 2018 at 6:48 pm

Hi Alex,
I am trying to find a hydration product that is safe for my 9 year old son. I am, after reading this thread, committed to him never drinking Gatorade or any of the other “worst” products in your excellent best and worst list. My son also needs a recovery drink. (I’ve never seen a kid so sore from practices. Except that I watched his soccer practice yesterday and he easily sprinted two miles over the course of the 90 minutes of play only training.) The problem is that I need to have a formulation that I know and understand the safety of ALL of the ingredients. I attempted to call NutritionGenome today thinking that this would be a good first step to understanding my sons needs. Only got an answering machine, however. Could you help Alex? Still willing to go the NutritionGenome route but I’m feeling like I need to understand the list of actions that I need to take. (PS the heat stress here in Maryland during the summer is off the charts and he has camps that are 8 hours a day. So my concern is super real!) Thanking you in advance, Christopher

Alex Swanson
on April 20, 2018 at 10:26 pm

Hi Christopher,

I would recommend leaving a message or emailing Nutrition Genome since they get back to you pretty quickly. In terms of finding a formulation that is a good fit for your son while understanding the safety, I would start with the liquid formulas like Lyteshow or Endure. These are just sea minerals and are very effective. If you need something stronger or your son prefers something with a flavor, let me know and I’ll give you another recommendation.

Laura
on April 24, 2018 at 5:19 am

Great article! What are your thoughts and recommendations regarding electrolyte rebalance /supplements for someone with moderate adrenal fatigue?

Alex Swanson
on April 24, 2018 at 11:16 pm

Hi Laura,

I think electrolytes are definitely important for adrenal fatigue, especially magnesium. The liquid electrolyte Lyteshow is an easy way to get these daily by adding them to your water.